I Am Strong Dust

Journal - Fri., 8/5/11

2011-08-05T17:21:00.001-04:00

Workout:

(morning)

run - 2 miles, 18:13.

Journal - Thurs., 8/4/11

2011-08-04T10:02:00.001-04:00

BW: 224.2 lbs. Odd that everyone is telling me how much thinner I look.

Workout:

(morning)

press, 132.5 x 5, 5, 7

chin-up, BW x 8, 6

squat, 235 x 5, 5, 6

Comments:

I need to consider how much further to push the squats before a reset. My form is really starting to kick in, and I'm getting the feeling of sitting back, keeping my back locked, and lifting with my hams and glutes. But on my work sets, I only do them right about half the time right now - other times, my knees cave (never really a problem before), or my hips come up too fast, or I even occasionally shift to my toes. I don't want to "wimp out," but this might be one of those times where I would get stronger by dropping weight and building back up with quality reps.

Journal - Wed., 8/3/11

2011-08-04T09:58:00.001-04:00

Workout:

(evening)

jump rope/pull-up/speed bag circuit x 3

heavy bag, 3 x 3:00

speed bag, 3 x 3:00

Journal - Mon., 8/1/11

2011-08-01T09:58:00.001-04:00

Workout:

(morning)

bench, 215 x 5, 5, 7

DB curl, 40s x 15, 10

squat, 230 x 5, 5, 7

Comments:

I have no idea why my bench was so weak today. That 215 felt like 250. Five days ago, I did 210 for 12, so I'm going to just hope it's a fluke and that my next lift goes better. With my squats, on the other hand, I'm quite happy. I finally feel as if my form is right on the majority of reps. However, that makes me a little weaker right now, since I've been so quad-dominant in the past. I'm sure I'll have to do a reset soon, but that won't be a problem - I expect it would do my good now that I've found the groove, and I think this lift is about to explode.

Journal - Sat., 7/30/11

2011-07-31T14:33:00.001-04:00

Workout:

press, 130 x 5, 5, 7

chin-up, BW x 8, 6

deadlift, 360 x 9

Comments:

In general, this felt like a good workout. I'm only bummed about the tenth rep of the deadlift. I went into it thinking I had two more in the tank, but let rep ten get a little too far out in front of me. Oh, well.

Journal - 7/23-7/28/11

2011-07-29T10:32:00.001-04:00

Sat., 7/23/11

bench, 205 x 5, 5, 12

DB curl, 40 x 12, 10

deadlift, 250 x 5, 300, 350, 400, 450, 480 x f x 2

Comments:

Just felt like going heavy on the deadlift to see where I was at. The 450 was a harder pull than expected because my left hand started slipping. But for that, I think I'd have had 480, which would have tied a PR. So I've lost much less strength there than I feared.

Tues., 7/26/11

press, 127.5 x 5, 5, 8

chin-up, BW x 7, 5

squat, 220 x 5, 5, 6, 135 x 5

Comments:

This was a terrible workout. I tried working pull-ups into my warm-up routine, and I think that hurt me on chins. But the worst was my squat, which just felt terrible almost the entire time. Then something happened when I did the drop set (which I did because I was so pissed). My form changed slightly, my belly pressed out and between my legs at the bottom, and my descent slowed a little at the bottom. All of a sudden, I was stretching my hams instead of my back going. It felt right.

Thurs., 7/28/11

bench, 210 x 5, 5, 12

DB curl, 40 x 12, 12

squat, 225 x 5, 5, 7

Comments:

I remembered the way Tuesday's final squats felt, and it made all the difference in the world. I wasn't noticeably stronger - I'll have to keep doing this for awhile before it gets there - but I'll be damned if those squats didn't feel RIGHT!

Journal - Thurs., 7/14/11 through Thurs., 7/21/11

2011-07-21T10:04:00.001-04:00

Wow, I've been behind on my log. Here's the in-the-gym log for the last few sessions:

Thurs., 7/14/11

bench, 195 x 5, 5, 12

DB curl, 35s x 15, 15

squat, 205 x 5, 5, 8

neck harness, 20 x 25, 20, 15, 15

Sat., 7/16/11

press, 122.5 x 5, 5, 10

chin-up, BW x 7, 7

deadlift, 350 x 10

neck harness, 20 x 25, 25, 25, 25

Mon., 7/18/11

bench, 200 x 5, 5, 12

DB curl, 40 x 10, 10

squat, 210 x 5, 5, 8

Thurs., 7/21/11

press, 125 x 5, 5, 9

chin-up, BW x 8, 6

squat, 215 x 5, 5, 10

neck harness, 21.25 x 25, 25, 25, 25

Journal - Sat., 7/9/11

2011-07-10T13:02:00.001-04:00

Sleep: 7 hours.

BW: 222.4 lbs. On Wednesday, the scale registered 229+. It just goes to show how much someone can fluctuate.

Workout:

(throughout the day)

pull-ups - 10

push-ups - 100

(morning)

press, 120 x 5, 5, 11

chin-up, BW x 6, 6

deadlift, 345 x 10

neck harness, 20 x 25, 25, 15, 15

I've Been Lied To ... By Me

2011-07-06T16:02:00.001-04:00

We just got back from spending a long weekend at the beach with family for the Fourth. As part of that, I spent a lot of time out in the water, standing lifeguard for the kids, without a shirt on. I ended up with a terrific sunburn and an even-more-painful slap in the face. The fact of the matter is, I am fat.

I have not believed this to be the case. I thought I looked big, sure, but I've been telling myself that I looked solid. I thought I looked strong. But I came to realize that even though you can tell that I've got some serious muscle to me, it's all quite well hidden under a thick layer of fat. The fact is, I look like a tub of shit, and it really bothers me.

So, it's time to revise things. From here on out, every part of my focus needs to be on losing fat. It simply has to. I'm a terrible example to my children, a sloppy mess walking around the neighborhood, and look like just another soft slob in a suit at the office. That isn't me on the inside, but you'd never know it on the outside.

I'll still do the powerlifting meet, but I accept I may not hit the 405-315-495 that I've wanted. I'll bet I could hit them at 220+, but by then, I'd best be down below 210. That's not optimum for strength, but screw it. This is simply unacceptable.

I've often been told that regular progress pictures are a good idea. I now think that's right. The pictures from the beach have been the slap in the face that I've needed. Now to change.

Journal - Thurs., 6/30/11

2011-06-30T09:04:00.001-04:00

Sleep: 6 hours.

BW: 224.8 lbs. That's not good weight. I've really fallen off the wagon.

Workout:

(morning)

press, 117.5 x 5, 5, 11

chin-up, BW x 6, 6

deadlift, 340 x 10

neck harness, 15 x 25, 25, 25, 25

Comments:

I'm still adjusting to the AMRAP sets, I think. At the time, I couldn't get another rep on the deadlift, but was recovered sufficiently quickly that I could have banged out a few more. I expect that number to go up a little bit, even as the weight increases.

Journal - Tues., 6/28/11

2011-06-28T23:16:00.001-04:00

Sleep: 5.5 hours.

Workout:

(early evening)

tempo run, :30/:30 x 5 x 2

Comments:

I would have done at least a third set if one of the kids hadn't had a potty emergency in the middle of the workout.

Journal - Mon., 6/27/11

2011-06-27T20:51:00.001-04:00

Sleep: 5.5 hours.

Workout:

(early evening)

bench, 185 x 5, 5, 15

DB curl, 30 x 15, 15

squat, 190 x 5, 5, 15

Comments:

I was at my wife's gym, so I didn't have a neck harness available. Otherwise, I was quite happy with the lifts. I might have gotten more on both big lifts had I had either a good spotter (bench) or a power rack (squat), but either way, I'm more than happy with the effort.

Journal - Sun., 6/26/11

2011-06-26T13:46:00.001-04:00

Sleep: 8 hours, in theory only.

Workout:

(late morning)

3.5 mile run, very easy pace, after a 2.5-hour trip to the Zoo.

Journal - Sat., 6/25/11

2011-06-25T11:19:00.001-04:00

Sleep: 7 hours.

BW: 223.8 lbs. I've eaten terribly and not bee in the gym most of this week, so I'm surprised the weight isn't worse. I feel quite sloppy, however.

Workout:

(morning)

press, 115 x 5, 5, 11

chin-up, BW x 6, 6

squat, 185 x 5, 5, 13

neck harness, 10 x 25 x 4

Comments:

I've decided to switch over to the Greyskull LP for awhile. I want to stay on a linear progression, which this is. But I also have felt as if I've gotten a lot from the AMRAP sets in 5/3/1. This program combines both elements. So, we'll see what happens. The neck harness will take a little getting used to.

Journal - Mon., 6/20/11

2011-06-20T15:12:00.001-04:00

Sleep: 6 hours, solid. I've got a few good nights of good sleep.

Workout:

(morning)

squat, 215x5x3

bench, 215x5x3

deadlift, 395x2

Comments:

My elbows isn't too bad, but still gave me a little trouble. My deadlift was simply weak, which I don't understand.

I'm feeling beat up, particularly on the squat-bench-deadlift days. I'm also feeling bored. I've done this program so many times in the past, and really feel as I'm in a rut. I don't want to give up on the linear progression, but I also want some of the extra juice I got from chasing "one more rep" on 5/3/1. So, I'm thinking of starting the Greyskull LP. It wouldn't be big changes, but the last set would go to AMRAP, and I would squat a little less and not before deadlifting. I also like messing with the exercise order, just to do something different.

The next two weeks will be sporadic due to my wife's travels and then the holiday schedule around the Fourth. But once that's over, I may very well give the Greyskull LP a run and see what happens.

Journal - Sat., 6/18/11

2011-06-18T12:07:00.001-04:00

Sleep: 8+ hours. Awesome.

Workout:

(morning)

squat, 205, 3x5

press, 135, 3x5

power clean, 135, 5x3

pull-up, BW, 5x3

EZ curl, 75, 12, 12, 10

plank, 1:25

Comments:

Finally back to some real weight. The squat wasn't that hard, and my elbows didn't hurt at all until I got to the curls, and then only barely. Psyched.

Journal - Wed., 6/8/11

2011-06-09T11:59:00.001-04:00

Sleep: 6 hours, very broken.

Workout:

(evening)

squat, 135, 3x10

press, 95, 3x8

power snatch, 95, 3x2

pulldown, 100, 3x10

EZ curl, 50, 3x10

plank, 3x1:00

Comments:

I decided to take a deload and give my elbow and quad a chance to heal. I wore my Vibrams instead of the squat shoes. With a high-bar squat, I'll be damned if that didn't feel better. It's sure going to get me thinking.

Journal - Mon., 6/6/11

2011-06-06T20:44:00.001-04:00

Sleep: 4 hours, poor. The kids had a rough night.

Workout:

(afternoon)

box squat, 225, 3x5

bench, 240, 5, 3, 2

deadlift, 395, 5

pull-up, BW, 3x4

EZ curl, 75, 12, 12, 6

Comments:

The high-bar squats felt a little better today, and all reps were pretty clean. I'm still coming forward slightly at the bottom, but not nearly like I was. Bench was better than last time, but still not there after the first set. My elbow is acting up, but I don't think that is affecting much - I think I may need a reset. I'll still give 240 one more go before doing that, though. On deadlift, my form was much better, and I used 100-lb. plates for the first time. Others are right - they feel lighter since they're more solid and centered than a couple of separate plates.

Journal - Fri., 6/3/11

2011-06-03T09:40:00.001-04:00

Sleep: 5 hours, but decent.

Workout:

(morning)

box squat, 225, 3x5*
press, 135, 3x5
power clean, 135, 5x3**
pull-up, BW, 3x4
EZ curl, 75, 3x10

* These will be done high-bar until further notice.

Comments:

The high-bar back squats were screwed up, but mostly due to the change in back angle - I was leaning too far forward, but nevertheless, kept the weight on my heels pretty well. With the high-bar position and the elbow sleeves, I did not experience any further aggravation of my elbow.

The power cleans were weird. 165 wouldn't quite rack, and I'm not sure why. So I went down to 135 to focus on form, which resulted in some of the most powerful cleans I've done. Who knows what was going on.

Journal - Thurs., 6/2/11

2011-06-02T21:39:00.001-04:00

Sleep: Hard to say. It wasn't much.

BW: 221.4 lbs. Better.

Workout:

(evening)

:30/:30 tempo run, 2x5

Comments:

Since this was my first time trying this workout, I kept it easy, probably a tad slower than necessary, and only two sets. But it felt great. So, I think I'm going to make this a regular thing.

Journal - Wed., 6/1/11

2011-06-01T22:31:00.001-04:00

Sleep: 6 hours.

BW: 225.0 lbs. This was taken at a poor time, just after dinner and before a late workout, but still, that's sloppy. I feel sloppy and bloated. And weak. And it shows.

Workout:

(evening)

box squat, 225, 3x5

bench, 240, 3, 3, 1

Comments:

That bench was awful, so I just called the workout there. My elbow continues to bother me, and I just felt weak all around. I'm going to try to forget that ever happened, drink a ton of water, and eat right to get my body back to square. That should fix it.

Journal - Mon., 5/30/11

2011-05-30T16:04:00.001-04:00

Sleep: 6 hours.

BW: 223.8 lbs. That's getting a tad sloppy. I need to tighten things up.

Workout:

(morning)

box squat, 215, 3x5

press, 130, 3x5

power clean, 160, 5x3

pull-up, BW, 3x4

EZ curl, 75, 12, 12, 10

Journal - Wed., 5/25/11 and Fri., 5/27/11

2011-05-27T10:32:00.001-04:00

Wed., 5/25/11

Workout:

(evening)
box squat, 195, 3x5
press, 125, 3x5
power clean, 155, 5x3

Fri., 5/27/11

Sleep: 6 hours

Workout:

(morning)
box squat, 205, 3x5
bench, 235, 3x5
deadlift, 395, 3
pull-up, BW, 3x4
EZ curl, 75, 12, 12, 8

Comments:

Remembering to shift to a wider stance really helped me stay on my heels on the box squats, and they felt great. The sets of five are feeling long, though. My first three reps often feel easy, but fatigue starts to set in thereafter. Still, I'm very happy with how these are progressing.

Bench felt very difficult but good. My form is really dialing in.

I got some coaching on the deadlift today which felt weird and hurt my lift a bit, but I was happy about it anyway. I'll work on dropping my butt a bit at the start and work up from there.

Log - Mon., 5/23/11

2011-05-24T07:55:00.001-04:00

Sleep: 6 hours.

BW: 221.8 lbs.

Workout:

(late afternoon)

box squat, 195, 5, 5, 4*

bench, 230, 3x5

deadlift, 385, 5**

pull-up, BW, 3x4

EZ curl, 75, 12, 10, 8

* I did six reps, but reps 5 and 6 weren't of the quality I was looking for. I came too far forward. So, I'll count only the good reps.

** Tried this mixed grip without straps. Grip was not an issue at all.

Comments:

I felt fairly weak on all lifts. I think with the way I'm eating - Warrior-ish - that a late afternoon/early evening workout catches me at the least-fed point, and it shows. I wasn't lifting fasted, but I didn't feel the energy I had felt on Saturday morning. Or maybe it was just a slightly off day.

Journal - Sat., 5/21/11

2011-05-21T11:43:00.001-04:00

Sleep: 6 hours, a bit broken.

BW: 222.8 lbs. You go out for beers and snacks with a favorite uncle, and that sort of thing happens. But at least everyone at the gym thinks I've lost a ton of weight.

Workout:

(morning)

box squat, 185, 3x5

press, 120, 3x5

power clean, 145, 5x3

pull-up, BW, 3x3

EZ curl, 70, 3x12

Comments:

A good workout this morning. My left elbow was better but not yet right, so I'm switching to pull-ups over chins, which should help. I should have been mixing it up, anyway, since my chins are weaker.

Journal - Thurs., 5/19/11

2011-05-20T11:35:00.001-04:00

Sleep: 4 hours.

BW: 222.0 lbs.

Workout:

(afternoon)
box squat, 185, 3x5
bench, 225, 3x5
deadlift, 375, 5
chin-up, BW, 3x5
EZ curl, 65, 3x12

Comments:

I've since learned I'm not doing the box squats right, so I'll stay at the same weight there and do them right. Otherwise, the big lefts went find. My left elbow feels a bit off, but it's only noticeable on chins. I went narrower on later sets and it felt much better. If it keeps up, I'll cut chins for awhile to give it a breather.

Journal - Mon., 5/16/11

2011-05-16T22:50:00.001-04:00

Sleep: 8 hours, but very broken.

BW: 219.6 lbs.

Workout:

(evening)

squat, 185, 3x5

press, 115, 3x5

clean, 135, 5x3

chin-up, BW, 3x5

EZ curl, 70, 10, 10, 7

Comments:

I'm stepping away from the Texas Method, and am going to exhaust a linear progression first. So, it's back to Starting Strength. I dropped the squats quite a bit to work on form, and I think I found part of the problem. I stay very tight, really placing the weight on my hams and glutes, until I'm a few inches from the bottom. Then, my hips tuck, and everything releases. The only way to get up from there is to shift forward first.

So, box squats until I have 15 quality reps, then increase. It'll be slow, but will hopefully lead to rapid gains once the form is down.

Journal - Sat., 5/14/11

2011-05-15T17:22:00.001-04:00

Sleep: 4 hours, poor.

BW: 218.4 lbs. (Yesterday was 217.8!)

Workout:

(morning)
squat, 235, 5x5
bench, 215, 5x5
Pendlay row, 155, 3x8
EZ curl, 95, 3x5

Comments:

I'm getting worried that this program might not be right for me and my life, at least right now. I love this day. A long day in the gym doing my favorite lifts, sweating hard, good music - it's great. But it takes so damn long. Today was over two hours in the gym with warm-ups and the necessary rests. The result is getting me ready to begin my Saturday (today and often in the office, but otherwise with the kids) at 10:30. That's not acceptable.

I either need to get much more efficient, or I need to do something else. I can lift as many days as I want, but need something with less time each session, maybe. I did see my best results on 5/3/1 - that may be a way to go. I'll have to think about this.

Journal - Wed., 5/11/11

2011-05-11T22:24:00.000-04:00

Sleep: 7 hours, broken.

BW: 218.6 lbs.

Workout:

(evening)

squat, 260x5

bench, 230x5

deadlift, 365x5

EZ curl, 65x3x12

Comments:

I feel so weak! Six months ago, I squatted 325, benched 300, and deadlifted 480. Given that, I feel as if my numbers here should be so much higher. I just need to be patient and trust the program, but even at these "light" weights, I feel as if my squat and bench form were quite poor. (In contrast, my 5x5 day feels fine on both lifts.) I'm just frustrated.

Journal - Tues., 5/10/11

2011-05-11T08:10:00.001-04:00

Sleep: 7 hours, poor.

Workout:

(evening)

recumbent bike, 45:00

Journal - Mon., 5/9/11

2011-05-10T09:56:00.001-04:00

Sleep: 7 hours.

Workout:

(evening)
power snatch, 95, 3x3, 2:00
power clean, 135, 3x3, 2:00
front squat, 155, 3x3, 2:00
push press, 155, 3, 3, 2, 2:00
chin-up, BW, 3x5, 2:00

Comments:

I was fried today, and the push presses stunk. I'm actually contemplating backing off the weight there and doing a strict press. It probably doesn't matter too much.

Journal - Sat., 5/7/11

2011-05-07T14:56:00.001-04:00

Sleep: 5 hours, but solid.

BW: 218.2 lbs.

Workout:

(morning)
squat, 230, 5x5
bench, 210, 5x5
Pendlay row, 145, 3x8
BB curl, 80, 3x5

Comments:

I was tired, and it showed, but I'll add 5 lbs. to everything next week.

Journal - Wed., 5/4/11

2011-05-05T07:49:00.001-04:00

Sleep: 6 hours.

Workout:

(evening)

squat, 255x5
bench, 205x5
deadlift, 405x1

Comments:

What a weird day back in the gym. I'm still recovering from being sick, so I expected that. I'm back to training for real on Saturday. But I decided to do my regularly-scheduled Day 3 just to feel out some weights.

My squats got ugly. They actually got ugly as soon as I put a belt on. It's as if the belt's width prevents me from dropping my hips between my thighs correctly. So, screw it - I'm not lifting enough weight to worry about, so I'll lift without a belt for awhile and see what happens.

This was my first time deadlifting in about two months, and my first time in Do-Wins. My warm-ups were damn near explosive and felt great. Then I pulled 365x1 as a last warm-up, double-overhand. That's by far a PR for that grip. It's good to know my grip has actually improved! But I expected 405 to be a piece of cake for 3-5, and I got it once. I have no idea what happened. Oh, well, now I know to use 365 or something next week, and just accept that this may move up faster. It'll be a process.

Journal - Sun., 5/1/11 through Mon., 5/2/11

2011-05-03T17:55:00.001-04:00

Comments:

Wednesday morning, I got the nastiest stomach bug I remember. Over four days, I lost more than 10 pounds, hitting a low of 212.6 lbs. measured (and knowing I went lower) while staying fairly hydrated. It was scary. I'm easing back into things, hoping to hit a hard Day 1 Texas Method workout on Saturday.

Sun., 5/1/11

Workout:

(evening)
2 mile run, very slow and easy, to get the blood flowing.

Mon., 5/2/11

Workout:

(evening)

power snatch, 95, 3x3
power clean, 135, 3x3
front squat, 155, 3x3
push press, 155, 3x3
chin-up, BW, 3x5

Comments:

Holy weaksauce. I lifted poorly, to say the least. First, I was definitely weak. Second, I chose to lift in front of a mirror. I'm not doing that again if I can help it.

Journal - Mon., 4/25/11

2011-04-26T09:59:00.001-04:00

Sleep: 6.5 hours, not bad.

Workout:

(evening)
power snatch, 95, 3x3
power clean, 135, 3x3
front squat, 155, 3x3
push press, 155, 3x3
chin-up, BW, 3x5

Comments:

I decided to make this day a "From the Ground Up" (Dan John) type of workout, doing just about everything starting with the bar on the ground. Also, I'd forgotten my log at home, got in the 3x3 mindset, and forgot to do 2x5 squats. No matter, I don't think, as the volume was the same. After all the cleaning (I also cleaned the first rep of the front squats and push presses), I decided to skip the GMs and move on.

Also, as I warmed up, I did a bunch of power snatches (45, 65, etc.) and did a bunch of overhead squats with those. Really made my hips and shoulders feel good.

Journal - Sun., 4/24/11

2011-04-25T14:00:00.001-04:00

Sleep: Very little. We had one very sick little boy on our hands.

Workout:

(afternoon)
easy run, 3.47 miles, roughly 33:00

Comments:

This was my first run of the year, I think. If not, it was darn close. The weather was nice, so although I was exhausted, I thought the run might treat me better than a nap. It did. I was also very pleased by how easy it was. My feet and legs feel the workout, but feel great.

Journal - Sat., 4/23/11

2011-04-24T11:03:00.001-04:00

Sleep: 6 hours.

Workout:

(afternoon)
squat, 225, 5x5
bench, 205, 5x5
Pendlay row, 135, 3x8
BB curl, 75, 3x5
KB swing, 32 kg, 4x25, 1:00

Comments:

I decided I'd done what I wanted on the Dan John 40-Day Program. He said he often gets what he wants by workout 20 or 22. I gave it 30 - six weeks - and was ready to start moving some real weight again. Since I'd just had a 6x1 day, I backed off my initial 5x5 weights even more. Better to ease in and progress for a long time.

This training - at least the first day - felt fantastic. Granted, I was using weights light enough that I completed the 5x5 with only 3:00 rest between all sets. But I loved lifting as heavy as I did, and already can't weight for next Saturday. Progression will be fun again.

Journal - Fri., 4/22/11

2011-04-24T11:00:00.001-04:00

Sleep: 8 hours, slightly broken

Workout:

(morning)
squat, 225, 245, 265, 285, 305, 335 (PR)
press, 135, 145, 150, 155, 160, 165 (push)
chin-up, +25, +30, +35, +40, +45, +50 (PR)
KB swing, 32 kg, 2x25, 1:00
hanging leg raise, 5

Journal - Thurs., 4/21/11

2011-04-22T16:03:00.001-04:00

Workout:

(evening)
sprints
- 40 yds. x 8
- 400 m x 1 (1:23)

Journal - Wed., 4/20/11

2011-04-22T16:02:00.001-04:00

Sleep: 6 hours.

Workout:

(morning)
squat, 225x5, 265x3, 285x2
press, 135x5, 150x3, 160x(1, push)
chin-up, BWx5, +35x3, +45x2
KB swing, 32 kg, 2x25
hanging leg raise, 5

Comments:

I hate it when I have a weak day on a heavy day. I felt terribly wiped out this morning, and lifted like it. Yes, the squats were fairly heavy, but my form was worse than I'd prefer. I should have nailed 160x2 on the press, but had to push the second. The chins were weak. It was just a blah day.

Oh, well, we all have those. Hopefully this bodes well for me 6x1 day tomorrow.

Journal - Tues., 4/19/11

2011-04-20T11:04:00.001-04:00

Sleep: 6 hours, not great.

BW: 222.6 lbs.

Workout:

(morning)
squat, 215, 2x5, 2:00
press, 135, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 32 kg, 2x25, 1:00
hanging leg raise, 5

Comments:

I jumped up another 10 pounds on the squat, and it moved quickly and easily. I'm finally starting to get the right feeling about using my belly, which seems to help keep my back in the proper position. I think next week, I'll move to 225 on the squat, keep press at 135, and possibly add some weight to the chins - like 10 pounds.

Journal - Mon., 4/18/11

2011-04-19T09:42:00.001-04:00

Sleep: 6 hours with some bad/strange dreams.

BW: 222.0 lbs. This surprised me, as I looked lean(er) in the mirror this morning.

Workout:

(morning)
squat, 205, 2x5, 2:00
press, 135, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 32 kg, 2x25, 1:00
hanging leg raise, 5

Comments:

I've now added 20 pounds to the weights I'm using for squat and press on 2x5 days. I'm pretty happy about that. My form has also improved on both lifts, which was the goal. I haven't advanced to weighted chins, yet, but am working on improving the quality of the BW chins, and that is absolutely happening. I'm doing each rep from a true dead hang, and have eliminated any leg or hip swing in many reps.

In other words, although I'm getting bored with it and excited to move to the Texas Method, I'm loving the results on this program so far.

Journal - Sat., 4/16/11

2011-04-18T12:16:00.001-04:00

Sleep: About 8 hours.

Workout:

(morning)
squat, 205x5, 255x3, 275x2
press, 115x5, 135x3, 155x2
chin-up, BWx5, +35x3, +45x2
KB swing, 32 kg, 2x25, 1:00
hanging leg raise, 5

Comments:

The squats felt great, my back felt tight and in the right position, and while they were slow, I got 'em. It's funny to be squatting and have so much thought and energy directed at my back. The legs part of the lift was quite easily, actually. Also, I hadn't felt much benefit from the swings for awhile. Jumping up to a 32 kg bell really helped that.

Journal - Fri., 4/15/11

2011-04-16T08:14:00.000-04:00

Sleep: 6 hours, solid.

BW: 220.2 lbs. I feel very good at this weight at the moment.

Workout:

(morning)
squat, 205, 2x5, 2:00
press, 125, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 24kg, 2x25, 1:00
hanging leg raise, 5

Journal - Thus., 4/14/11

2011-04-15T15:57:00.001-04:00

Sleep: 6 hours, pretty solid.

BW: 222.0 lbs.

Workout:

(morning)
squat, 205, 2x5, 2:00
press, 125, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 24 kg, 2x25, 1:00
hanging leg raise, 5

Comments:

I was sure tired this morning. My squat is getting better, I think, but it's difficult to accept that I won't be able to do a perfect squat overnight. I think I'm focusing on the right things, though.

Jounal - Mon., 4/11/11 through Wed., 4/13/11

2011-04-14T08:57:00.001-04:00

I've been off of logging lately, and I don't see the point in catching up over the last week. Work was crazy, my grandfather passed away, and all in all, it's a miracle I got in four good workouts. So, picking back up this week with the second half of my 40-Day Program.

Monday, 4/11/11

(morning)
squat, 205, 2x5, 2:00
press, 125, 2x5, 2:00
chin-up, BW, 2x5, 2:00
power snatch, 45, 2x15, 1:00
hanging leg raise, 5
complex A, 65, 2x8, 1:00

(evening)
multiple "flying 40" sprints at about 90%
400m @ ~ 95%

Tuesday, 4/12/11

squat, 205, 2x5, 2:00
press, 125, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 24kg, 2x25, 1:00
hanging leg raise, 5

Journal - Thurs., 3/31/11

2011-04-02T13:08:00.001-04:00

Sleep: 8 hours, broken.

BW: 220.2 lbs.

Workout:
none - work emergency

Journal - Mon., 3/28/11-Wed., 3/30/11

2011-03-31T09:14:00.001-04:00

I've gotten behind on this.

Mon., 3/28/11

BW: 221.6 lbs.

Workout:
squat, 195, 2x5, 2:00
press, 115, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 24 kg, 2x25, 1:00
hanging leg raise, 5
goblet tabata, 40, 70

Tues., 3/29/11

Workout:
squat, 195, 2x5, 2:00
press, 115, 2x5, 2:00
chin-up, BW, 2x5, 2:00
power snatch, 45, 2x15, 1:00
hanging leg raise, 5

Wed., 3/30/11

BW: 219.4 lbs.

Workout:
squat, 195, 2x5, 2:00
press, 115, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 24 kg, 2x25, 1:00
hanging leg raise, 5

Journal - Sat., 3/26/11

2011-03-31T09:11:00.001-04:00

Sleep: Horrid.

BW: 220.4 lbs.

Food:

(9:00)
4 pieces of pumpernickel toast with apricot preserves
fiber
creatine

(1:00)
pork roast
tomatoes
spaghetti squash
garbanzo bean and beet salad
pear
3-scoop shake
fish oil
multi
fiber

Journal - Fri., 3/25/11

2011-03-26T14:36:00.001-04:00

Sleep: 6 hours, poor.

BW: 223.0 lbs.

Food:

BCAA/beta alanine routine

(12:00)
3-scoop shake
2 fruit bars
2 oz. peanuts
fish oil
multi

(6:30)
mahi mahi fillet
stewed tomatoes
garbanzo bean and beat salad
spaghetti squash

(8:30)
3-scoop shake
gingersnap cookies

Workout:

complex A, 45, 2x8
goblet squat, 2x10
squat, 135x10
press, 95x10
chin-up, BW, 4, 3, 3
KB swing, 24 kg, 30
hanging leg raise, 5
goblet tabata, 40, 77

Journal - Thurs., 3/24/11

2011-03-25T11:19:00.001-04:00

Sleep: 6 hours, solid.

BW: 222.8 lbs.

Food:

BCAA/beta alanine routine

(12:00)
3-scoop shake
chicken with peppers and onions (taco filling)
beans and rice
pear
fish oil
creatine
multi

(6:30)
pork roast
carrots and potatoes
1 ear of corn
cabbage

(8:00)
2 bowls of trail mix

(9:00)
2 bowls of chips
2 whiskies

Workout:

complex A, 45, 3x8, 1:00
goblet, 40, 2x10
squat, 195, 215, 235, 255, 265, 285
press, 135, 140, 145, 150, 155 (p), 160 (p)
chin-up, +20, +25, +30, +35, +40, +45
KB swing, 24 kg, 30
hanging leg raise, 5

Comments:

The press was frustrating. I obviously went to high. I'll have to treat 150 as my 1RM going forward. That's a decrease of 25 lbs. since October!

Journal - Wed., 3/23/11

2011-03-24T09:34:00.001-04:00

Sleep: 6.5 hours, slightly broken.

BW: I forgot to check.

Food:

morning BCAA/beta alanine routine

(12:00)
2 spring rolls
egg roll
sweet and sour chicken
rice
creatine
fish oil
multi

(6:30)
beef barley soup

(8:30)
trail mix

(9:30)
2 whiskies

Workout:
complex A, 45, 3x8, 1:00
goblet squats, 40, 2x10
squat, 195x5, 235x3, 265x2, 2:00
press, 120x5, 140x3, 160x2 (pushed)
chin-up, BWx5, +25x3, +35x2
KB swing, 24 kg, 30
hanging leg raise, 5

Comments:

Dammit. I went too heavy on the press, and had to push it. I can't believe I couldn't even get 160 started. That first inch of the press is a bitch, and I think I psyched myself out somehow. Frustrating, since the squats were great.

Journal - Tues., 3/22/11

2011-03-23T09:39:00.001-04:00

Sleep: 6 hours, slightly broken.

BW: 223.8 lbs.

Food:
BCAA/beta alanine routine

(12:00)
Hamburger rice
3-scoop shake
2 fruit bars
Creatine
Multi
Fish oil

(6:30)
2 chicken tacos with peppers and avocado
Beans and rice

(10:00)
3-scoop shake

Workout:

TGUs, 16 kg, 6
goblet squat, 16 kg, 3x10
complex A, 45, 8
squat, 195, 2x5, 2:00
press, 120, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 24 kg, 30
hanging leg raise, 5

Comments:

Everything felt heavy today, and my back is quite tired post-workout. Today was my first time trying TGUs, and I wonder if I didn't go to heavy since I really don't know the movement. That said, my squat form was much improved - I think grooving the movement with the goblet squats was a very solid move.

Journal - Mon., 3/21/11

2011-03-22T09:31:00.001-04:00

Back to this.

Sleep: 6 hours, solid.

BW: 225.2 lbs. What the heck? One week ago I was under 220!

Food:
(6:00)
.5 scoop BCAAs
beta alanine

(7:00)
.5 scoop BCAAs

(12:00)
3-scoop shake
sushi
2 apples
fish oil
multi

(3:00)
creatine

(6:30)
2 bowls of hamburger rice with veggies

(8:00)
3-scoop shake

(9:30)
2 whiskies

Workout:
(morning)

complex A, 45, 3x8, 1:00
squat, 195, 2x5, 2:00
press, 120, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 24 kg, 30
hanging leg raise, 5

Journal - Tues., 3/15/11 - Sat., 3/19/11

2011-03-19T14:38:00.001-04:00

Tues.Thurs. Workouts:

complex A, 45, 3x8, 1:00
squat, 185, 2x5, 2:00
press, 115, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 24 kg, 30
hanging leg raise, 5

Fri. Workout:

complex A, 45, 3x8, 1:00
squat, 185x5, 225x3, 255x2
press, 115x5, 135x3, 155x2
chin-up, BWx5, BW+25x3, BW+45x2*
KB swing, 24 kg, 30
hanging leg raise, 5

* The second rep didn't quite finish. This was just too much weight.

Sat. Workout:

power snatch / OHS - worked up to 105, missed the snatch with 115
power clean, 135, 3x3
power snatch, 65, 3x3

recumbent bike, 3.5 miles, very easy.

Journal - Mon., 3/14/11

2011-03-15T09:16:00.001-04:00

Sleep: 6 hours.

BW: 223.6 lbs. Must be an aberration.

Food:
(6:00)
.5 scoop BCAAs
beta alanine

(7:00)
.5 scoop BCAAs

Forget it after this. I was depressed and went on a ridiculous binge. I still am not sure what came over me.

Workout:
(morning)
complex A, 45, 1:00
squat, 185, 2x5, 2:00
press, 115, 2x5, 2:00
chin-up, BW, 2x5, 2:00
KB swing, 24 kg, 30
hanging leg raise, 5

Journal - Sun., 3/13/11

2011-03-14T09:30:00.001-04:00

Sleep: 6 hours.

Food:

(11:00
pumpkin bread

(12:30)
2 bowls minestrone

(5:00)
corned beef
cabbage
carrots
potatoes (very few)
2 cookies

(9:00)
2 whiskies
3 pepperoni sticks

Workout:
Rest day

Journal - Sat., 3/12/11

2011-03-14T09:28:00.001-04:00

Sleep: 6 hours.

BW: 218.4 lbs. Looks like it might be moving, finally.

Food:
(6:00)
.5 scoop BCAAs
beta alanine

(8:00)
.5 scoop BCAAs

(12:00)
3-scoop shake
chicken, peppers, onions, beans, and rice
apple
fish oil
multi
creatine

(4:00)
4 pieces of Hawaiian pizza
birthday cake

(9:30)
2 fresco grilled steak burritos (Taco Bell)

Workout:
(morning)
power clean, 135, 3x3, 2:00
squat, 5/3/1-ish, 3:00
- 205x3
- 235x3
- 265x1
- 285x1
- 305x1
- 325x1
- 345xP
- 365xP
- 385xP

Journal - Fri., 3/11/11

2011-03-12T10:40:00.001-05:00

Sleep: 6 hours, slightly broken.

BW: 218.6 lbs. Finally! Let's see if it holds.

Food:
(note - fast day)

(12:00)
3-scoop shake
2 fruit bars
almonds (300 cals)

(6:30)
2 shrimp tacos with peppers and onions
beans and rice

(9:00)
3-scoop shake

Workout:
(morning - beginning to exclude warm-ups)
bench, 5/3/1, 3:00
- 185x3
- 210x3
- 235x5 (274)
chin-up, BW, 3x6, 3:00
incline press, 155, 5x5, 1:00
BB row, 145, 5x5, 1:00
BB curl, 60, 12, 12, 10, 1:00
lat. raise, 15s, 3x10, 1:00

Jounral - Thurs., 3/10/11

2011-03-11T09:41:00.001-05:00

Sleep: 6 hours, solid.

BW: 221.0 lbs.

Food:
(12:15)
chicken, peppers, olives, beans, and rice (taco filling)
apple
3-scoop shake
fish oil
multi

(1:30)
creatine

(7:00)
chicken thighs
pasta with sauce
steamed spinach and mushrooms

(8:30)
dried fruit
martini

Workout:
(morning)
power clean, 175, 2x3, 135, 3, 2:00
deadlift, 5/3/1, 3:00
- 295x3
- 340x3
- 380x5
front squat, 135, 5x5, 1:00
GM, 205, 3x5, 1:00

Journal - Wed., 3/9/11

2011-03-10T06:02:00.001-05:00

Sleep: 6 hours with a 1.5 hour break in the middle due to coughing.

BW: 221.4 lbs.

Food:
(1:30)
3-scoop shake
2 fruit bars
Almonds (300 cals)
Fish oil
Multiple
Creatine

(6:30)
Mahi mahi fillet
Broccoli
Brown rice

(9:30)
Whiskey

Workout:
None

Journal - Tues., 3/8/11

2011-03-10T05:58:00.001-05:00

Sleep: 6.5 hours, only mildly broken.

BW: 220.8 lbs.

Food:

It's Fat Tuesday. This is going to be ugly.

(5:45)
.5 scoops BCAAs
nasal decongestant
beta alanine

(7:30)
.5 scoop BCAAs

(9:00)
2 paczkis

(9:30)
2 paczkis

(12:00)
apple
chicken rice soup
2 paczkis
fish oil
multi

(8:00)
2 chicken tacos, veggies, beans and rice

(9:30)
Martini

Workout:
(morning)
complex A, 65, 3x8, 1:00
KB swing, 24 kg, 4x25, 1:00
waiter walk, 65, 3, 1:00
suitcase walk, 90, 3, 1:00
front squat, 65, 8x8, :10

Journal - Mon., 3/7/11

2011-03-08T09:56:00.001-05:00

Sleep: 7 hours, solid.

BW: 223.4 lbs. This makes little sense, but drinking G2 (as I have been due to illness) makes me feel like I'm holding more water, so that could be it.

Food:
(5:45)
.5 scoop BCAAs
beta alanine
G2 with nasal decongestant and at gym

(7:30)
.5 scoop BCAAs

(12:15)
3-scoop shake
pasta with sausage and peppers
creatine
fish oil
multi

(7:00)
Bagger Dave's burger with bacon, guacamole, and pico de gallo
sweet potato fries

(9:00)
small bowl of dried fruit - berries and apples.
whiskey

Workout:
(morning)
warm-up complext, 45, 3x8, 1:00
shoulder prehab
push press, 5/3/1, 3:00
- 130x3
- 145x3
- 165x5 (192)
chin-up, BW - 3x6, 3:00
incline press, 155 - 5x5, 1:00
BB row (to chest), 135 - 5x5, 1:00
BB curl, 60 - 12, 12, 10, 1:00
lat raise, 15x - 10, 10, 10, 1:00

Journal - Sun., 3/6/11

2011-03-07T09:30:00.001-05:00

Sleep: 4 hours, terrible. 4-hour nap at 9:30 a.m.

Food:
(2:00)
4-scoop shake
3 pepperoni sticks
saltines
fish oil
multi

(6:00)
pasta with sausage and peppers
2 slices garlic bread
creatine

(9:00)
bowl of raisins, dried berries, dried apples

Workout:
rest

Journal - Sat., 3/5/11

2011-03-07T09:27:00.001-05:00

Sleep: 6 hours, broken.

BW: 220.4 lbs.

Food:
(9:00)
.5 scoop BCAAs
beta alanine
G2 with nasal decongestant

(11:00)
.5 scoop BCAAs

(12:00)
turkey roast
veggies

(2:00)
4-scoop shake
fish oil
multi
creatine

(7:30)
Thai sweet and sour fish
scotch
Guinness
wine

Workout:
(morning)
power clean, 165, 3x3, 2:00
goblet squat, 50, 3x10, 1:00
squat, 5/3/1, 3:00
- 190x5
- 220x5
- 250x1
- 285x1
- 325xH (miss, high)
- 325x1
partial squat, 365, F
front squat, 135, 5x5, 1:00
GM, 185, 5x5, 1:00

Journal - Fri., 3/4/11

2011-03-07T09:23:00.001-05:00

Sleep: 6.5 hours, very broken.

BW: 220.4 lbs.

Food:
(6:00)
.5 scoops BCAAs
beta alanine

(7:30)
.5 scoop BCAAs

(12:15)
3-scoop shake
turkey roast
green beans
multi
fish oil
creatine

(4:30)
cashews

(6:30)
barbecue chicken breast
green beans

Workout:
(morning)
shoulder prehab
bench press, 5/3/1, 3:00
- 170x5
- 195x5
- 225x8 (285)
chin-up, BW, 3x6, 3:00
incline press, 185, 5, 2, 155, 3x5, 1:00
Pendlay row, 185, 5x5, 1:00
BB curl, 60, 12, 12, 10, 1:00
lat. raise, 15s, 3x10, 1:00

Journal - Thurs., 3/3/11

2011-03-04T13:33:00.001-05:00

Sleep: 7 hours, broken.

BW: 220.0 lbs. That's a record, folks.

Food:
(8:00)
Gatorade (about 130 cals.)
nasal decongestant

(12:00)
3-scoop shake
chicken thighs with roasted veggies and brown rice
apple
multi
fish oil
creatine

(6:30)
3-scoop shake
turkey roast
green beans

(9:00)
3 Gatorades (about 300 cals.)
tea with honey (for illness)

Workout:
Recovery day

Journal - Wed., 3/2/11

2011-03-03T12:22:00.001-05:00

Sleep: 6 hours, solid.

BW: 221.0 lbs.

Food:

(6:00)
.5 scoop BCAAs
Beta alanine

(7:30)
.5 scoop BCAAs

(12:00)
beans and rice
chicken breast
green beans
fish oil
multi
creatine

(2:30)
Cashews

(4:30)
4-scoop shake

(9:30)
burger
sweet potato chips
Gatorade (feeling poorly) (about 300 cals)

Workout:
(morning)
power clean, 165 - 3x3, 2:00
deadlift, 5/3/1, 3:00
- 275x5
- 315x5
- 360x8 (456)
goblet squat, 50, 3x10, 1:00
front squat, 135, 5x5, 1:00
GM, 185, 5x5, 1:00

(Evening)
Front squat, 65, 8x8, 1:00
Walk, 1.0, 3.5 MPH, 20:00
Sauna, 10:00

Journal - Tues., 3/1/11

2011-03-01T22:33:00.001-05:00

Sleep: 7 hours, pretty decent.

BW: 222.2 lbs. Missed my goal, and deservedly so after the last week I've had. I claim to be doing IFing, but I'm not. I'm just skipping breakfast. It's time to implement a few "Coach says ..." rules. (With thanks to Dan John.)

For this month, Coach says...
no eating after dinner, although a post-training shake is acceptable, as is a drink;during the day, eat what Sarah makes and nothing else; and
Fat Tuesday and St. Patty's day don't count.If I stick to this, I should be in much better shape.

My goal for the end of March remains 215 lbs. BW.

Food:
(12:00)
chicken breast
broccoli
apple
Larabar*
2 fruit bars*
multi
fish oil
creatine

(3:00)
Cashews

(6:30)
Chicken thighs with roasted vegetables and brown rice

(10:30)
2 martinis

* Yes, these violate one of the "Coach says" principles, but I'm out of protein powder at the office and needed to replace a 300-calorie shake. This was the healthiest way to do it.

Workout:
Rest day

Journal - Mon., 2/28/11

2011-03-01T11:30:00.002-05:00

I've gotten a bit behind on these, unfortunately. Here's to catching up.

Sleep: 7 hours, but very, very broken. I even woke up at 3:00 with achy hamstrings. I had to read for about 20 minutes while doing sets of goblet squats to try to get rid of the soreness.

BW: 225.0 lbs. This makes no sense to me, unless I'm holding a ton of water, which is possible. I was 220.6 lbs. on Saturday morning.

Food:
(6:00)
.5 scoop BCAAs
beta alanine

(7:00)
.5 scoop BCAAs

(11:30)
shell-less tacos - chicken, peppers, olives, beans, rice, avocado
2 apples

(2:00)
sushi

(6:00)
chicken breast
green beans

(8:30)
3 pepperoni sticks
trail mix

(10:30)
Taco Bell fresco grilled steak burrito supreme
martini

Workout:
(morning)
shoulder prehab
push press, 5/3/1, 3:00
- 120x5
- 135x5
- 155x8 (196)
chin-up, BW, 3x6, 3:00
incline press, 185, 5-5-5-3-3, 1:00
Pendlay row, 185, 5x5, 1:00

(evening)
tabata front squats, 65 lbs. (need to push harder)

Journal - Wed., 2/23/11

2011-02-24T09:49:00.001-05:00

Sleep: 6.5 hours, solid.

BW: 221.0 lbs.

Food:
(12:00)
Cosi steakhouse salad (no cheese, different dressing)
Cosi side chili
3 pieces of pie (not wise)
fish oil
multi

(4:00)
creatine
3-scoop shake

(8:30)
3-scoop shake

(10:30)
chicken thighs with sausage and shrimp over brown rice
small pork chop
2 whiskies

Workout:
(evening)
shoulder prehab
bench, 5/3/1, 3:00
- 195x5
- 220x3
- 245x3 (269)
chin-up, BW - 5, 5, 7, 3:00
DB alt. Arnold, 45s, 3x5, 1:00
Pendlay row, 185, 3x5, 1:00

Journal - Tues., 2/22/11

2011-02-23T09:55:00.001-05:00

Sleep: 8 hours, barely broken.

Food:
(12:00)
chili
Fritos (160 cals)
fish oil
multi
creatine

(6:30)
chicken thighs, sausage, and shrimp over brown rice
3-scoop shake

(11:00)
sushi
2 whiskies

Workout:
(evening)
power clean, 155 - 3x3, 2:00
deadlift, 5/3/1, 3:00
- 310x5
- 350x3
- 390x5 (455)
box squat, 3x5, 1:00
- 135, 155, 185
good morning, 3x5, 1:00
- 135, 155, 185

Journal - Mon., 2/21/11

2011-02-21T22:48:00.001-05:00

Sleep: 6 hours, solid.

Food:
(12:00)
3-scoop shake
chicken thighs, shrimp, and sausage over whole-wheat pasta
fish oil
multi
creatine

(6:30)
3-scoop shake
2 bowls of chili with a few tortilla chips
2 banana bread muffins (the boys made them)

(8:15)
More fish oil

(10:30)
Rye

Workout:
(morning)
1.5 hours of shoveling

(evening)
Boxing
- heavy bag, 6x3:00
Steam room, 8:00

Journal - Sun., 2/20/11

2011-02-21T13:19:00.001-05:00

Sleep: 8 hours, only a bit broken.

Food:
(Refeed day)
(10:30)
4-scoop shake
2 bagels

(12:00)
2 bagels

(1:30)
2 bagels

(4:30)
2 bagels

(6:00)
chicken thighs and shrimp and sausage over brown rice (with some veggies)

(10:00)
.5 cup of mango sorbet (100 cals)

(11:00)
trail mix
2 whiskies

Workout:
(morning)
DB swings, 50x25x8

(evening)
shoveling

Journal - Sat., 2/19/11

2011-02-20T20:01:00.001-05:00

Sleep: 7 hours, broken.

BW: 221.6 lbs.

Food:
(9:00)
.5 scoop BCAAs

(12:00)
.5 scoop BCAAs
whole wheat pasta with turkey sausage
3-scoop shake

(1:30)
creatine
fish oil
multi

(6:00)
3-patty burger (Bagger Dave's)
Fries
Sweet potato chips
Beer

Workout:
shoulder prehab
push press, 5/3/1, 3:00
- 135x5
- 150x3
- 170x5 (198)
chin-up, BW, 3:00
- 5, 5, 7
DB alternating bench, 3x5, 1:00
- 60s, 70s, 70s
Pendlay row, 155, 3x5, 1:00

boxing
- heavy bag, 4x3:00
- speed bag, 4x3:00

Journal - Fri., 2/18/11

2011-02-19T13:38:00.001-05:00

Sleep: 6 decent hours, 1 pretty broken.

BW: 221.2 lbs.

Food:
(12:00)
3-scoop shake
eye steak
broccoli
fish oil
multi
creatine

(6:30)
3-scoop shake

(8:00)
pork chop
jerk beans and brown rice

(11:00)
Taco Bell - fresco beef burrito and two fresco grilled soft tacos
small amount of mango sorbet
whiskey

Workout:
Recovery day.

Journal - Thurs., 2/17/11

2011-02-18T08:27:00.001-05:00

Sleep: 7:00, mixed

Food:
(1:00)
pork chop
jerk beans with brown rice
bagel
3-scoop shake
fish oil
creatine
multi

(6:00)
eye steak
broccoli
cooked spinach
sauteed mushrooms and onions

(11:00)
3-scoop shake
2 turkey sandwiches
whiskey

Workout:
power clean, 150, 3x3, 2:00
squat, 5/3/1, 3:00
- 200x3
- 225x3
- 255x3
- 285x1
- 325x1
- 350xF
- 350xF

Journal - Wed., 2/16/11

2011-02-17T13:38:00.001-05:00

Sleep: 6.5 hours, only up a few times before 6:30.

BW: 222.0 lbs. Good after the splurge yesterday.

Food:
(12:00)
3-scoop shake
pasta with meat sauce
1 piece of bread

(3:00)
fish oil
multi
creatine

(7:00)
pork chop
jerk beans and brown rice
3-scoop shake

(11:00)
whiskey
trail mix

Workout:
shoulder prehab
bench, 5/3/1, 3:00
- 180x3
- 205x3
- 230x5 (268)
chin-up, 3x5, 3:00
- BW - 5, 5, 7
KB swings, 1:00
- 16 kgx20
- 24 kgx25x4

Journal - Tues., 2/15/11

2011-02-16T08:03:00.001-05:00

Sleep: 7 hours, mostly solid.

Food:
(12:30)
3-scoop shake
chicken thigh with jerk beans and brown rice
apple
creatine

(2:50)
fish oil
multi

(4:00)
Sun Chips (210 cal. bag)

(8:00)
2 helpings of pasta with meat sauce
Whiskey

(11:00)
2 whiskey and sodas
Pita chips

Major Carb craving day. I should have had a shake before dinner; it might have changed everything.

Workout:
Recovery day

Journal - Mon., 2/14/11

2011-02-15T07:47:00.000-05:00

Sleep: 7 hours, very broken

BW: 222.2 lbs. Given our date on Saturday and the dinner with the neighbors on Sunday, I'll take it gladly.

Food:
(12:00)
32 oz. Zoup chili, sourdough bread

(2:30)
3-scoop shake
fish oil
multi
creatine

(6:30)
2 chicken thighs
Jerk beans and brown rice

(10:30)
3-scoop shake

Workout:
Power clean, 145 - 3x3, 2:00
Deadlift, 3x3, 3:00
- 290x3
- 330x3
- 370x6
Waiter walk, 65, 3, 1:00
Suitcase walk, 90, 3, 1:00

Journal - Sun., 2/13/11

2011-02-14T09:52:00.000-05:00

Sleep: 6.5 hours

Food:
(7:30)
2 glasses Gatorade
Nasal decongestant

(9:00)
Small bowl of Heart to Heart cereal with soy milk

(1:00)
red beans and rice with sausage
3-scoop shake

(2:15)
glass of Gatorade
nasal decongestant
fish oil
multi
creatine

(5:00)
dinner at the Oneas'
tapas, baked fish, potatoes, wine, doughnut-like desserts

Workout:
Recovery day

Journal - Sat., 2/12/11

2011-02-13T08:58:00.001-05:00

Sleep: 6.5 hours

BW: 220.6 lbs. I'm not sure if I can believe that. Let's see if I can hold it.

Food:
(7:00)
Glass of low-cal Gatorade
Nasal decongestant

(10:20)
.5 scoop BCAAs
Beta alaninealanine

(1:00)
.5 scoop BCAAs
red beans and rice with sausage
3-scoop shake
fish oil
multi
creatine

(5:30)
trail mix

(7:00)
movie date night with my wife:
Popcorn
Twizzlers

(10:00)
Grilled salmon
Rice pilaf
2 old fashioneds

Workout:
shoulder prehab
push press, 5/3/1, 3:00
- 125x3
- 140x3
- 160x6
chin-up, BW - 5, 5, 7, 3:00
heavy bag, 4x3:00
speed bag, 4x3:00

Journal - Fri., 2/11/11

2011-02-12T08:04:00.001-05:00

BW: 223.4 lbs.

Sleep: 6.5 hours, pretty solid.

Food:
(7:30)
glass of low-calorie Gatorade with nasal decongestant

(1:00)
2 beef tacos
rice
refried beans
fish oil
multi

(2:00)
creatine
3-scoop shake

(6:30)
Shrimp
Quinoa and means

(10:30)
2 whiskies
Trail mix

Workout:
Power clean, 140, 3x3, 2:00
Squat, 5/3/1, 3:00
- 185x5
- 220x5
- 240x7
Waiter walk, 60x3, 1:00
Suitcase walk, 85x3, 1:00

Journal - Thurs., 2/10/11

2011-02-11T07:18:00.001-05:00

BW: 224.8 lbs. Surprising

Sleep: 7 hours, awfully broken by kids and my left sciatic.

Food:
(12:10)
1.5 mahi mahi fillets
quinoa and beans
3-scoop shake
creatine

(3:30)
multi
fish oil

(7:00)
Flank steak
Brocolli
Grilled zuchinni
Grilled onions and mushrooms

(10:30)
3-scoop shake

(11:30)
Martini
Mango salsa and tortilla chips

Workout:
Shoulder prehab
Bench press, 5/3/1
- 170x5
- 195x5
- 220x6
Chin-up, BW - 5, 5, 7

Heavy bag, 3x3:00
Speed bag, 3x3:00

Journal - Wed., 2/9/11

2011-02-09T23:16:00.001-05:00

I immediately got sick after dinner on Sunday, and was laid up for two days. I'll get back to the journaling tomorrow on the diet. But I did lift tonight's, so that is logged below.

Workout:
Power clean, 135, 3x3
Deadlift, 5/3/1
- 270x5
- 315x5
- 350x5 (easy because sick)
Squat, 135 - 5x5
Waiter walk, 60x3
Suitcase walk, 85x3

Journal - Sun., 2/6/11

2011-02-09T23:03:00.001-05:00

Food:
(11:45)
Red beans and rice with chicken and sausage
3-scoop shake
fish oil
creatine
multi

(4:00)
Apple
2 pepperoni sticks

(5:30)
Non-dairy hot chocolate

(8:00)
Super Bowl
Large thin crust pizza, no cheese
Root beer

Workout:
Recovery day

Journal - Sun., 2/6/11

2011-02-06T13:52:00.001-05:00

Food:
(11:45)
Red beans and rice with chicken and sausage
3-scoop shake
fish oil
creatine
multi

Workout:
Recovery day

Journal - Sat., 2/5/11

2011-02-06T08:58:00.001-05:00

BW: 224.6 lbs. (223.8 after gym)

This will be a starting point of sorts. I'll be shooting for losing five pounds per month. If I can do that, I'll be where I want to be on the Fourth of July.

Food:
(11:00)
.5 scoop BCAAs
Beta alanine

(12:30)
.5 scoop BCAAs

(2:15)
1.5 fillets of mahi mahi
Quinoa and black beans
3-scoop shake
Fish oil
Multi
Creatine

(4:00)
Apple

(8:45)
Red beans and rice with chicken and sausage
3-scoop shake

(9:30)
2 martinis

(11:30)
2 pepperoni sticks

Workout:
shoulder prehab
press, 5/3/1, 3:00
- 97.5x5
- 115x5
- 127.5x8
chin-up, 3x5, 3:00
- BW - 5, 5, 8
heavy bag, 3x3:00
speed bag, 3x3:00

Journal - Fri., 2/4/11

2011-02-05T09:50:00.001-05:00

Sleep: 7 hours, very poor and broken due to a sick child.

Food:
(12:00)
chicken and rice soup
apple
3-scoop shake
creatine

(4:30)
2 fruit snack bars
fish oil

(9:00)
Thai - sweet and sour pork with white rice
2 small spring rolls
2 bourbons

Workout:
Recovery day

Back on the Horse

2011-02-04T11:43:00.001-05:00

"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."

~ Teddy Roosevelt, "Citizenship in a Republic," speech at the Sorbonne, Paris, April 23, 1910.

The best lifting I ever did was for Training Anarchy's strength competition, which ended last October. For four months, I lifted harder and more purposefully than I ever have. Since then, while I've been "focusing" on fat loss (with poor results), I've really backed off the intensity in the gym. Some of that was necessary, as I needed a break, but I am now done with that. It is time to lift again.

Sometime in October, the APF/AAPF will hold The Wolverine Open. I think that this will be my first powerlifting meet. Right now, I want to compete in the 90 kg (198 lb.) weight class. My goal for the meet is a squat of 405, a bench of 315, and a deadlift of 495. This is pretty darn aggressive, particularly considering that I still need to lose more than 20 pounds to get to that weight class, but it's time to be aggressive again.

So here goes...

Tomorrow, I start 5/3/1 again. I've taken my previous PRs and taken a 15% reduction to get the program started. I'll keep the accessory work minimal, instead focusing on conditioning to drop weight, at least for the next few months. After that, we'll see what happens.

Journal - Thurs., 2/3/11

2011-02-03T22:38:00.001-05:00

Sleep: 7 hours.

Food:
(2:45)
1 bag of whole cashews (starving)

(3:15)
Chicken, beans, hominy, and avocado
Apple
Jello
3-scoop shake

(9:00)
Baked shrimp with chicken and sausage
Whole wheat pasta

(10:30)
Fish oil
Multi

Workout:
Waiter walk - 50, 60, 60
Suitcase walk - 3x85
Complex A, 65 - 3x8, 1:00

Journal - Wed., 2/2/11

2011-02-03T00:12:00.001-05:00

Sleep: 8 hours but quite broken by the kids and concern over the storm.

BW: 223.6 lbs.

Food:
(12:30)
baked shrimp with chicken and sausage
whole wheat pasta
almond butter with assorted apple slices, carrots, and celery for dipping
3-scoop shake
fish oil
creatine
multi

(6:30)
3-scoop shake

(8:30)
2 chicken tacos w/ avocado, tomatoes, and olives
Beans and hominy

(10:30)
2 Bourbon and diet ginger ale

Workout:
(morning)
1.5 hours of shoveling snow.

(evening)
Squat, 235 - 3x5
Bench, 235 - 3x5
Chin-up, BW - 3x6

Journal - Tues., 2/1/11

2011-02-01T23:48:00.001-05:00

Sleep: 8 hours.

Food:
(12:00)
2 chicken drumsticks
Broccoli
Mixed fruit and berries
Roasted peanuts
3-scoop shake
Fish oil
Creatine

(7:30)
3-scoop shake

(8:15)
1.5 bowls baked shrimp with chicken and sausage
Brown rice

(10:30)
2 Bourbon and diet gingers

Workout:
None - recovery day

Journal - Mon., 1/31/11

2011-01-31T22:11:00.001-05:00

Sleep: Poor and broken due to kids.

BW: 227.4. Very disappointing.

Food:
(12:00)
Sallmon fillet
Rice pilaf
Mixed berries, banana, and clementines
Jello
3-scoop shake
Fish oil
Multi
Creatine

(9:30)
2 chicken drumsticks
Broccoli
Rice polar
3-scoop shake
Jello

Workout:
Light full-body circuit
Boxing
- heavy bag, 3x3:00
- speed bag, 3x3:00

Journal - Sat., 1/29/11

2011-01-29T22:30:00.001-05:00

Weight: 228 lbs.

Sleep: 5+ hours.

Food:
BCAA shake
2 Costco hot dogs
1 piece of toast with jam
2 small bowls of Triscuits
Flank steak
Green beans
Peas
Rice
2 oz tequila

Workout:
Squat, 230 - 3x5
Press, 145 - 5, 5, 3
Chin-up, BW - 3x6

Update

2011-01-21T14:10:00.001-05:00

After finishing a strength contest at the end of October, I began focusing on fat loss on November 1, 2010. I noticed I haven't logged much since then, so here is an update. Note that I have been keeping my paper logs, as always.

First, I started by diet quite strict for the first two weeks, and saw good success. As the holidays approached, however, I began to cheat more and more. As a result, I've continued to lose weight, but at a much slower pace. In total, I'm down about 8 pounds since November. Good, but nowhere near where I need to be.

The plan from here on out is to tighten the diet back up. I really need to focus on pre-meal protein shakes, as they result in me eating less and wanting to snack less due to satiety. Of particular note, I need to cut out eating after dinner. I like having a drink in the evening - not great for the diet, either, but usually not a big deal - and that tends to make me want to eat. I've been doing that much too often, and need to cut that out if I want to hit 198 by this summer with another time to build strength for powerlifting.

During the past few months, I've done a few different weight programs. I started with Waterbury's 10x3 for Fat Loss, but the deadlifting volume proved too high at the proper weights. I then did a version of Starting Strength for awhile. I loved that, but it was taking too long. I am now doing 5/3/1 - my old stand-by - and it is treating me as well as it always has.

I've also lately mixed in some barbell complexes - from Alwyn Cosgrove or Dan John - as conditioning-type workouts, and they, too, have treated me quite well.

As a final note, I'm back to low-bar squatting again, and for once, I think my form is locking down! I'll be trying to take some videos in the next few weeks to verify that it is going as well as I think.

Thanksgiving

2010-11-24T12:44:00.001-05:00

This Thanksgiving, I have many things for which to be thankful - my wonderful family, great friends, health, a mortgage check that doesn't bounce, and a good job that puts food on my family's table. Among those things, I am also very grateful for a website I frequent, Training Anarchy.

That's inaccurate, however. The website is merely a forum. There is no running blog, no list of informative articles or links, no great exercise program that helps cut 30 pounds in 30 days. Training Anarchy - "TA" to most of us - is merely a shell. The shell, however, contains the people who are most responsible for rejuvenation in the weight room the past two years.

I learned to love lifting weights in high school, while training for football. I continued most of college, but never really learned much about program design or proper technique. I mostly trained my upper body, while running for my legs. (If you don't know, this is ridiculous concept.) When I did squat, my form was pretty awful.

By the time 2007 rolled around, I hadn't lifted heavy weights in years. We joined the Y and I jumped back into the weight room, starting with a program the trainer mapped out for me. An orthopedist had told me to never squat again, but I cheated and did some body weight work. I started reading Mens Health, joined the online forums there, and purchased The New Rules of Lifting.

It was a start.

But then I found TA and the people who reside there. This website, while somewhat diverse, is generally straightforward in its theory of training. That theory can be summarized as follows:

1. Lift Heavy Things - When you train, train heavy. Learn the lifts correctly, and use as much weight as you can for the given lifts, always striving to add weight ot the bar.

2. Don't Lift "Fancy" - The basic barbell movements will do. Learn to squat, deadlift, bench, press, and power clean. Read Starting Strength, and evolve from there. Do chins and pulls and rolls. These basic exercises have added mass and strength to lifters for years, and they still should be the foundation of any program.

3. Lift for Fun - There's nothing wrong with throwing in fun stuff. Some people like to train biceps. (For me, they're right behind shoulders in things I really enjoy training.) There is nothing wrong with curls. Just don't make them the focus of your training.

4. Eat Healthy - This is not about following Intermittent Fasting (although I am at the moment), the South Beach Diet, Atkins, or any of the other good and bad diets out there. It's not about eating clean. It's about eating healthy, and deep down, we all know what this is. If you want to lose weight, reduce the calories (and maybe up the protein). If you want to gain weight, up the calories, even if that means eating more of less-than-ideal foods. Big Macs can make your squat go up.

5. Do Other Things - Some people on TA have complicated cardio plans, but not many. Some bike, some row, some run, some play a lot of sports. Just do something other than lifting sometimes.

I've slowly learned these things over the past two years at TA. I haven't always done them all right - I haven't always followed the eating rules, for instance, but that's my current kick - but slowly I've made these philosophies my own.

Today, I am still 225 pounds (and dropping), but I now have a 300-lb. bench, a 325-lb. squat, and a 480-lb. deadlift. I can press 175 lbs. over my head. I am leaner than I have been since I was married, and am closing in on that despite being heavier. I look dramatically different. I am more mobile and athletic. I don't grunt and groan while putting on my socks, or playing with my kids, or doing much of anything else.

Today, I am strong. I am healthy. I can't wait to get to the gym.

And for all of this, I am thankful to my friends at TA.

Log - Sat., 11/20/10

2010-11-21T12:42:00.001-05:00

Weight: 225.2 lbs.

That's better!

Workout:

(~3:00 rest)

squat, 225 - 3x5
press, 125 - 3x5
power clean, 155 - 3x5
chin-up, BW - 3x5

Comments:

The deadlift volume on the 10x3 program was killing me. With RDLs considered, I was doing 60 heavy reps per week. That was fine last time I did the program and my worksets were 275 for deadlifts and, I believe, 225 for RDLs, but at the weights I can move now, it just wasn't workable. My back was permanently fried and I felt ground down. Of course, on a diet, I cannot eat to recover.

Someone on TA suggested that you should lift for strength, eat for body fat (diet, gain, etc.). Of course, many people have said very similar things, but I decided to switch things up and see what happens. So, this is basically a Starting-Strength-inspired program. I'll increase the weight when I can do all sets with perfect form, but I know there will be a limit to that. My press can move up right now for sure. Squats and cleans need a little more work. The chin-ups needs a good bit, but continue to improve.

Log - Tues., 11/16/10 and Wed., 11/17/10

2010-11-18T07:46:00.001-05:00

Tuesday Workout:

boxing

heavy bag work, 6x3:00
speed bag work, 3x3:00

Wednesday Workout:

weights - 10x3 for Fat Loss

deadlift, 370 - 10x3
chin-up, BW - 10x2
front squat, 190 - 3x3, 135 - 7x3*
dip, BW+70 - 3x3, BW+50 - 7x3*

* This workout drained me. On the front squats, my form was ridiculous on the heavy weight. It had been bad anyway, so this was a wake-up call to adjust it before a movement pattern became fixed. As to the dips, I simply guessed too high when selecting an appropriate weight. I think 275 is just about right.

Log - Mon., 11/15/10

2010-11-16T08:44:00.001-05:00

Weight: 229.4 lbs.

Well, that's terribly disappointing. I don't think the refeed went quite right, and with so much company in town, I cheated a bit, and it cost me more than I thought it would. Back to strict for awhile.

Workout:

boxing

jumping rope, 3x3:00
heavy bag work, 4x3:00
speed bag work, 3x3:00