yesterday's training:
week 2, bench.
Warm-up
bench:
10 at 45
5 at 135
3 at 160
3 at 180
9 at 205
chins: 25 total reps 6 sets
push ups: 50 total reps 3 sets
bent rows: 16 at 135
Afternoon conditioning:
clean and press/chin ladder
1..5..1
jump rope intervals (1 min on/off)
x8
good training day. I was expecting to hit 7 at 205, and was very happy to hit 9. Chins were a little weak, but I had a lot of volume of these today.
I was limited in my conditioning options because my hamstrings are very sore from deadlifting on Saturday, then climbing on Sunday. Lots of stretching and foam rolling later, I'm feeling much better now.
Looking forward to jitz tonight.
Mahalo.
Wednesday, April 29, 2009
Monday, April 27, 2009
Zune.
Last weekend I was headed down to Portland for work, and on the way my mp3 player shot craps. Last Sunday I picked up a new 8 gig zune. The best part of it is that I've finally gotten off my butt and started listening to "the fitcast" which is a great resource. Kevin Larrabee is a good dude. I met him when I went out and visited Cressey Performance, and he was nice enough to put up with my questions. There is a lot of information in these pod casts, and they're pretty well produced. I recommend them highly.
training last week:
Friday:
Partner work:
5 min rounds.
push prowler, rope pull.
man maker's (3 rep alternating sets)
kb clean and press/chin up
1-? ladder.
Saturday BJJ. Didn't work technique, just rolled. Pretty light. Felt like I was moving pretty well.
Saturday afternoon lifting.
5/3/1 deads:
3 at 295
3 at 335
9 at 375
these all felt very light. good groove.
Superset:
glute/hams (10) and single leg squats (5/5)
all at bw.
Sunday, did some climbing with my friend Joe, then (with Joe's help) cleaned out a bunch of stuff from storage to sell on Craig's list and ebay. Had a blast climbing. I haven't done that in years. I stink now, but am getting better.
Ladies and Gentlemen.. Mr. George Jones:
Mahalo.
training last week:
Friday:
Partner work:
5 min rounds.
push prowler, rope pull.
man maker's (3 rep alternating sets)
kb clean and press/chin up
1-? ladder.
Saturday BJJ. Didn't work technique, just rolled. Pretty light. Felt like I was moving pretty well.
Saturday afternoon lifting.
5/3/1 deads:
3 at 295
3 at 335
9 at 375
these all felt very light. good groove.
Superset:
glute/hams (10) and single leg squats (5/5)
all at bw.
Sunday, did some climbing with my friend Joe, then (with Joe's help) cleaned out a bunch of stuff from storage to sell on Craig's list and ebay. Had a blast climbing. I haven't done that in years. I stink now, but am getting better.
Ladies and Gentlemen.. Mr. George Jones:
Mahalo.
Thursday, April 23, 2009
3.
Start of the second week of 5/3/1:
military press:
10 at 45
6 at 95
3 at 115
3 at 130
6 at 145
dumbbell rows:
11/11 x3 at 80
superset with bw dips:
12, 12, 20
next week will be 12/12 and 12, 15, 20.
face pulls:
2x20 at 90
max rep chins:
5 again, kind of lame, but that's a lot of volume before these. They'll come up.
conditioning in the afternoon:
warm up.
2x20 long cycle clean and jerk at 2x26 lb kb.
bb complex:
Snatch-burpee x5
clean and press x5
front squat x5
walk the length of the basketball court.
x4
Last night's bjj:
choke from back mount, and two escapes from back mount. The first one I am pretty good at sliding my shoulders to the floor and slipping away. The second, walking my hips over the legs of my opponent and coming out can be hit or miss. I think I really tightened it up last night though. I'm not turning my hips enough. I'll have to use it in sparring before I know.
After that 4 of us went 1 minute rounds with one of the guys who's competing in a couple of weeks. My stand-up felt pretty good, a little sloppy, but I got 3-4 takedowns per 1 minute round and only got taken down once because I got lazy. In all fairness my opponent was tired as hell by the end of it so keep that in mind.
all in all, feelin' good.
Mahalo.
military press:
10 at 45
6 at 95
3 at 115
3 at 130
6 at 145
dumbbell rows:
11/11 x3 at 80
superset with bw dips:
12, 12, 20
next week will be 12/12 and 12, 15, 20.
face pulls:
2x20 at 90
max rep chins:
5 again, kind of lame, but that's a lot of volume before these. They'll come up.
conditioning in the afternoon:
warm up.
2x20 long cycle clean and jerk at 2x26 lb kb.
bb complex:
Snatch-burpee x5
clean and press x5
front squat x5
walk the length of the basketball court.
x4
Last night's bjj:
choke from back mount, and two escapes from back mount. The first one I am pretty good at sliding my shoulders to the floor and slipping away. The second, walking my hips over the legs of my opponent and coming out can be hit or miss. I think I really tightened it up last night though. I'm not turning my hips enough. I'll have to use it in sparring before I know.
After that 4 of us went 1 minute rounds with one of the guys who's competing in a couple of weeks. My stand-up felt pretty good, a little sloppy, but I got 3-4 takedowns per 1 minute round and only got taken down once because I got lazy. In all fairness my opponent was tired as hell by the end of it so keep that in mind.
all in all, feelin' good.
Mahalo.
Wednesday, April 22, 2009
Fear.
Yesterday was my first squat day on the 5/3/1 program. I am afraid to squat. My hips fight me the whole way, I have to work like hell to keep my low back from rounding, and I've hurt myself a couple of times because of it. I considered not doing squats at all with this program, but this is my life damn it. I'm not going to give in. I'm going to break the faulty movement patterns, and get my hips and back truly functional. To do that I have to squat. Not heavy, just work on the movement. So no extra reps, and honestly, I'm not moving the weight up until I can free squat the weight.
Starting out on the box, then lower box, then free squat the warm-ups, then free squat the lighter sets, then all sets. It's going to take time, but I am determined.
Squats:
5x180
5x210
5x230
good mornings (very low, very strict)
3x10 at 135
Something more serious happened yesterday. I feel very conflicted, and am writing about it more to collect my thoughts than anything, so please bear with me. I got an email from my father yesterday. He informed me that he has prostate cancer. His prognosis is good (at least that's what he told me). All the indicators are that he'll be ok, but still he's got cancer. I love my father. I really do, but we're not all that close. I live far away, and we just don't have much in common.
Now that he's sick, I question myself a bit. I guess everyone goes through this when their parent gets sick: guilt and questioning. Did I make the effort to see him when I lived less far away. Am I a good son? Was he a good father?
So far my conclusion is this: it doesn't fucking matter. He did the best he could to be a father, and I'm doing the best I can to be a son. I am doing right by him by living my life, being a man, and some day passing the legacy on to someone else to be the man or woman they choose to be.
It would be worse if I lived closer and spent Sundays in church with the old man, because that's not who I am. Above all else my father and grandfather taught me that being my own man is important.
My grandfather owned and ran a saw mill. He risked a lot to open that mill when he very easily could have just worked for someone else. He worked longer and harder than men half his age, and did so with a smile on his face.
In a time when his family all lived in the same tiny town he grew up in, my dad married a girl from Detroit, and moved away. Dad worked in an office for the state of Missouri while his dad and brother worked in the mill.
I married a girl from Boston, and moved to Seattle. While my dad pushed papers, I push packets.
We both saw a wider world and found our own place in it. I moved further away, but he left the family business. I am sure neither were popular decisions with my grandparents just as I'm sure he's not happy with my choice of area code.
I never really saw the parallels until just now. Things are not that different. The distance is greater, the idea is the same. I just hope he can see it.
It's fear. We fear our parent's mortality, because that means we're next. We fear their death because there is no repairing a fouled relationship once they're gone.
I am afraid. I am afraid that my father doesn't understand. That he only sees the differences in us, and not the similarities. I am afraid that he doesn't understand that while we don't hang out and do things together that I am doing my best to carry on what he and his father taught me about being a man. I am afraid that I am missing the point, and I have overlooked some important detail of our relationship. I am afraid that I am a bad son. I am afraid that the grand kids I haven't had will only get to see pictures of him.
I hope he gets better.
I hope you are well.
Mahalo.
Starting out on the box, then lower box, then free squat the warm-ups, then free squat the lighter sets, then all sets. It's going to take time, but I am determined.
Squats:
5x180
5x210
5x230
good mornings (very low, very strict)
3x10 at 135
Something more serious happened yesterday. I feel very conflicted, and am writing about it more to collect my thoughts than anything, so please bear with me. I got an email from my father yesterday. He informed me that he has prostate cancer. His prognosis is good (at least that's what he told me). All the indicators are that he'll be ok, but still he's got cancer. I love my father. I really do, but we're not all that close. I live far away, and we just don't have much in common.
Now that he's sick, I question myself a bit. I guess everyone goes through this when their parent gets sick: guilt and questioning. Did I make the effort to see him when I lived less far away. Am I a good son? Was he a good father?
So far my conclusion is this: it doesn't fucking matter. He did the best he could to be a father, and I'm doing the best I can to be a son. I am doing right by him by living my life, being a man, and some day passing the legacy on to someone else to be the man or woman they choose to be.
It would be worse if I lived closer and spent Sundays in church with the old man, because that's not who I am. Above all else my father and grandfather taught me that being my own man is important.
My grandfather owned and ran a saw mill. He risked a lot to open that mill when he very easily could have just worked for someone else. He worked longer and harder than men half his age, and did so with a smile on his face.
In a time when his family all lived in the same tiny town he grew up in, my dad married a girl from Detroit, and moved away. Dad worked in an office for the state of Missouri while his dad and brother worked in the mill.
I married a girl from Boston, and moved to Seattle. While my dad pushed papers, I push packets.
We both saw a wider world and found our own place in it. I moved further away, but he left the family business. I am sure neither were popular decisions with my grandparents just as I'm sure he's not happy with my choice of area code.
I never really saw the parallels until just now. Things are not that different. The distance is greater, the idea is the same. I just hope he can see it.
It's fear. We fear our parent's mortality, because that means we're next. We fear their death because there is no repairing a fouled relationship once they're gone.
I am afraid. I am afraid that my father doesn't understand. That he only sees the differences in us, and not the similarities. I am afraid that he doesn't understand that while we don't hang out and do things together that I am doing my best to carry on what he and his father taught me about being a man. I am afraid that I am missing the point, and I have overlooked some important detail of our relationship. I am afraid that I am a bad son. I am afraid that the grand kids I haven't had will only get to see pictures of him.
I hope he gets better.
I hope you are well.
Mahalo.
Sunday, April 19, 2009
Portland.
We just moved our Portland office to new digs. Being a network ninja, I had a lot to do with it. So Thursday, Friday and Saturday I was down there and working 12+ hours a day.
Thursday before I left I got some deadlifts in:
warm-up
Deads:
5x270
5x315
9x355
that's all I had time for.
The next three days were spent climbing on cable ladders, and climbing up and down regular ladders.
Today was bench day on 5/3/1
Bench:
5x150
5x170
11x195 pretty happy with this. I hit 12 at 185 a while back. This is actually more "weight" than that by the 5/3/1 formula.
Chins:
20 total reps at bw
push-ups:
50 total reps very little rest
bent rows (max reps at 135):
16
chins and push ups will be working to do fewer and fewer sets.
Bent rows, I'll be working this up to 20 reps, then increasing the weight to 155.. and repeat.
Mahalo.
Thursday before I left I got some deadlifts in:
warm-up
Deads:
5x270
5x315
9x355
that's all I had time for.
The next three days were spent climbing on cable ladders, and climbing up and down regular ladders.
Today was bench day on 5/3/1
Bench:
5x150
5x170
11x195 pretty happy with this. I hit 12 at 185 a while back. This is actually more "weight" than that by the 5/3/1 formula.
Chins:
20 total reps at bw
push-ups:
50 total reps very little rest
bent rows (max reps at 135):
16
chins and push ups will be working to do fewer and fewer sets.
Bent rows, I'll be working this up to 20 reps, then increasing the weight to 155.. and repeat.
Mahalo.
Subscribe to:
Posts (Atom)
