Been a few days since I've written in this blog. It looks like I'm getting more and more views. I guess that mean I need to step up my game and make some interesting posts!
Lets get into training over the last few days.
Sunday - Rest. I try to keep a 3-1 workout schedule as best I can.
Monday - Morning hike (fasted), 2 miles in the Sandia Natl Forrest, took a few pics while I was out, I'll get them posted as soon as I find that sneaky camera cable. Nothing to crazy, just a good quick hike, with a little climbing in the middle. Monday night, Back squats, 3x5. Warmed up to 3 sets of 5 at 235#. Definitely felt the soreness in the glutes/hams/lower back the next day. Followed up with 10-9-8 Dips and 3-2-2 pullups, a few medball pushups.
Tuesday - No metcon or anything today, just a full day of chores around the house. Evening workout was 5-5-5-5 push press, 115-125-130-135. I warmed up with 54# KB swings/cleans/push presses and Front squats. Finished off with10-9-9 dips. Really working those dips back into the program after dropping strength in my shoulders. Trying to get more weight overhead, more often.
In the wisdom of Rob Orlando, take something heavy and put it over your head everyday. Tomorrow will be a more intensive workout; could see some sprints or 400m repeats, tire flips, and pullups. Most likely will be a combination of the three seeing that Thursday is a rest day.
I've been pondering an outlet for this training, to give me some other goal besides being less fat or passing the (stupid as hell) AF PT Test. I really really really want to play rugby...really, but there is no intramural rugby here on base and nothing too close off base, softball season is next spring, so its looking like soccer, or flag football (meh...). Or I'll just keep playing soccer with my kid, its fun enough, until someone starts up a rugby league.
Tuesday, August 30, 2011
Saturday, August 27, 2011
Saturday Deficit
Today's Workout
Deficit Deadlifts
3-3-3
225-295-315
The box is ~ 4" high, first time doing Deficits, definitely adds a special dynamic to the lift, but is stated to help speed of the floor when pulling max loads. Normally would follow with some kind of conditioning workout, however, tomorrow is normally rest (3/1 Schedule) and I''l be playing soccer with Cullen, along with some sprints and whatever evil fun I can come up with out on the field.
Tonight is UFC in Rio! The fight card is stacked, I'm pumped, its gonna be awesome...or all the fights will be boring and it will suck. These things can go either way. For now I'm just gonna enjoy some Fish Tacos at CPK before it goes down.
Friday, August 26, 2011
The Friday Report
Its the end of another productive week, well...productive in the personal sense, I haven't worked in a month and still have two weeks of leave.
Either way, had two pretty decent workouts over the last two days:
Thursday
- Back Squat building up to 3 sets of 5 reps with 230# on the bar, that's always a good time, squats are an all around good workout any day of the week, especially heavy.
- Several rounds of 28 or 30" box jumps x 5 reps, coupled with med ball pushups x 5-7 reps. I really should figure out how tall that plyo box is.
- Finished with sprints across the football field. Google Earth shows it at 100 yards post-post, ran 8 sprints. Last sprint was 16.29sec. Normally I run 100x10 but my mode of transportation was bicycle so I had to leave a little in the tank.
Today (Friday)
- Push Press worked up to 3 sets/5 5reps at #115. So this is supposed to be strict press but I seem to have neglected overhead lifting for a few weeks leaving my shoulder girdle (as Bill Starr would call it) weak.
- Dips 3 sets to max. Making my reps 10-9-8
- Bag work, ~20mins
-15 Tire flips, I think if I had my own tire at home I would probably overtrain from flipping it so much, just love doing it.
So, my take-away from today is that I need to stop neglecting overhead movements, and include dips in the end of every workout, just like pullups.
I'm also 2 days into this Intermittent Fasting thing, so still getting used to it but its pretty easy to follow, I can still have morning coffee (or Red Bull, sugar free) and BCAAs prior to any fasted training.
Getting ready to watch some fights this weekend. UFC in Rio should be awesome, hopefully it lives up to the natural hype of having a premier fight card in Brazil. I'm rooting for the "away team" on the majority of the fights, I would love to see a belt return to Japan. There are also some free (for me) Shooto fights on DirectTV tonight which could be entertaining.
I also need to start taking more pics to make this blog somewhat entertaining.
Either way, had two pretty decent workouts over the last two days:
Thursday
- Back Squat building up to 3 sets of 5 reps with 230# on the bar, that's always a good time, squats are an all around good workout any day of the week, especially heavy.
- Several rounds of 28 or 30" box jumps x 5 reps, coupled with med ball pushups x 5-7 reps. I really should figure out how tall that plyo box is.
- Finished with sprints across the football field. Google Earth shows it at 100 yards post-post, ran 8 sprints. Last sprint was 16.29sec. Normally I run 100x10 but my mode of transportation was bicycle so I had to leave a little in the tank.
Today (Friday)
- Push Press worked up to 3 sets/5 5reps at #115. So this is supposed to be strict press but I seem to have neglected overhead lifting for a few weeks leaving my shoulder girdle (as Bill Starr would call it) weak.
- Dips 3 sets to max. Making my reps 10-9-8
- Bag work, ~20mins
-15 Tire flips, I think if I had my own tire at home I would probably overtrain from flipping it so much, just love doing it.
So, my take-away from today is that I need to stop neglecting overhead movements, and include dips in the end of every workout, just like pullups.
I'm also 2 days into this Intermittent Fasting thing, so still getting used to it but its pretty easy to follow, I can still have morning coffee (or Red Bull, sugar free) and BCAAs prior to any fasted training.
Getting ready to watch some fights this weekend. UFC in Rio should be awesome, hopefully it lives up to the natural hype of having a premier fight card in Brazil. I'm rooting for the "away team" on the majority of the fights, I would love to see a belt return to Japan. There are also some free (for me) Shooto fights on DirectTV tonight which could be entertaining.
I also need to start taking more pics to make this blog somewhat entertaining.
Wednesday, August 24, 2011
A day off.
Today was a rest day. Not really a planned one but my wife got the chance to pull a few more hours so she took it. More money is never really a bad thing. This put me on Daddy Duty when I would otherwise be visiting Mr Barbell.
Yesterday's workout I never got a chance to post but it included One Arm KB swings at 1.5 pood, KB Clean/Press, 2 Pood Clean/Press and double 1 pood cleans/front squats. Also knocked out a few BB front squats but couldn't get up to my current best so I called it good and finished up with about a 4 mile bike ride.
I've been giving a lot of thought to my diet and while I currently eat a well-balanced diet (mostly clean, avoiding grains, artificial anything, and drinking mostly water) I'm gonna give Intermittent Fasting (IF) a try. Simply put, you fast for 16 hours and eat for 8. Keeping the same quality/quantity principles as you would if you were eating 3 well balanced meals all day. You just don't eat between say 8pm and 12pm. There are other methods to add such as putting the majority of carbs pre and post workout, which is just smart anyway. So I'll give this a shot and see how well it works for about a month and report back. More info can be found at leangains.com, a fairly well put together site.
Otherwise its just a regular old day, I'm going back and forth on what strength component I'll work tomorrow but I have a feeling that Back Squats are going to be the winner over deadlifts, as I am a little weaker in the squat than I am in the DL...and everyone can benefit from squatting more.
I also weighed in today at 203, I'm not sure how I will celebrate weighing less than 200 for the first time since AF Basic Training, but if it happens before the next UFC card I'll probably celebrate with a beer (just 1) and some good shitty bar food I haven't enjoyed in awhile, all while enjoying UFC without the 65$ fee on Direct TV. 200 is my goal weight at the moment, I may update it to 190 once I hit 200, who knows....we'll just have to see.
Yesterday's workout I never got a chance to post but it included One Arm KB swings at 1.5 pood, KB Clean/Press, 2 Pood Clean/Press and double 1 pood cleans/front squats. Also knocked out a few BB front squats but couldn't get up to my current best so I called it good and finished up with about a 4 mile bike ride.
I've been giving a lot of thought to my diet and while I currently eat a well-balanced diet (mostly clean, avoiding grains, artificial anything, and drinking mostly water) I'm gonna give Intermittent Fasting (IF) a try. Simply put, you fast for 16 hours and eat for 8. Keeping the same quality/quantity principles as you would if you were eating 3 well balanced meals all day. You just don't eat between say 8pm and 12pm. There are other methods to add such as putting the majority of carbs pre and post workout, which is just smart anyway. So I'll give this a shot and see how well it works for about a month and report back. More info can be found at leangains.com, a fairly well put together site.
Otherwise its just a regular old day, I'm going back and forth on what strength component I'll work tomorrow but I have a feeling that Back Squats are going to be the winner over deadlifts, as I am a little weaker in the squat than I am in the DL...and everyone can benefit from squatting more.
I also weighed in today at 203, I'm not sure how I will celebrate weighing less than 200 for the first time since AF Basic Training, but if it happens before the next UFC card I'll probably celebrate with a beer (just 1) and some good shitty bar food I haven't enjoyed in awhile, all while enjoying UFC without the 65$ fee on Direct TV. 200 is my goal weight at the moment, I may update it to 190 once I hit 200, who knows....we'll just have to see.
Monday, August 22, 2011
Monday Monday....
A lot of stuff happening today, re-restarting college courses. So close to that pesky CCAF I can almost taste it...assuming a diploma had a flavor, it would be the taste of victory. So it will be a fairly busy day. I plan to get a workout going here in a few minutes, gotta ride the bike over to the gym and "get it in" as they say.
Today's workout will probably consist of:
Power Cleans
3-3-3-3-3 (increasing weight)
- 115-125-135-145-150
- Bag work (10 min) - Homemade GHD situps, OHS w/30# beam
- 20 BFT flips
This weekend I'll get over to the hardware store and pick up a sledge, some sand for my sandbags, PVC for paralletes and small items to fasten a drag sled out of an old tire. I'll be fully prepped to do serious work by the end of the weekend and probably won't spend more than 45$ on all of it. If you like DIY strength stuff be sure to check out the CrossFit Journal and DIY Strength blog listed on my links. The journal is one of the best 25$ you can spend on your health, hands down. Less than a month out from my elusive AF PT Assessment.
A lot of work today on my short and long term goals.
A little goal oriented motivation from Bear Bryant (UA Roll Tide)
"Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit."
Cheers,
Crash
Today's workout will probably consist of:
Power Cleans
3-3-3-3-3 (increasing weight)
- 115-125-135-145-150
- Bag work (10 min) - Homemade GHD situps, OHS w/30# beam
- 20 BFT flips
This weekend I'll get over to the hardware store and pick up a sledge, some sand for my sandbags, PVC for paralletes and small items to fasten a drag sled out of an old tire. I'll be fully prepped to do serious work by the end of the weekend and probably won't spend more than 45$ on all of it. If you like DIY strength stuff be sure to check out the CrossFit Journal and DIY Strength blog listed on my links. The journal is one of the best 25$ you can spend on your health, hands down. Less than a month out from my elusive AF PT Assessment.
A lot of work today on my short and long term goals.
A little goal oriented motivation from Bear Bryant (UA Roll Tide)
"Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit."
Cheers,
Crash
Saturday, August 20, 2011
Cleaning out my closet...
Today's a good day, took the kid out to the park again for some more "soccer practice". Its generally a good time. I think I need to get me some soccer cleats and see when the intramural season is. I would rather play Rugby but they haven't shown that on the sports schedule, the cleats are the same either way. Knocked out a few fat bar pullups on the soccer goal as well.
This afternoon I've been going through my clothes to get rid of them for two reasons; 1. We have too many friggin clothes and not a ton of space! 2. I've lost 30 pounds so far that I DONT want back so there's no need to save all this XXL, XXXL and Base Flag size clothing! We're gonna give most of it away so there is a charitable value there as well. Going through them makes me chuckle a little. I remember all the excuses I used to give myself. For a bigger guy I had a pretty good self image, which is of course, a good thing. But after looking at "old" (6-7 months) pictures of myself I realize that I was waaayyyyy too big! Another thing is that most people don't realize the MANY options they have for clothing below the XXL size. The decrease in options from XL to XXL is incredible, somewhat unfair for the big boys, but damn it feels good to be a single X guy again. I'm a naturally big person so the likelihood of me going down to a large is slim, even if I lean out all the way, which is obviously a goal, I'll still be an XL. (a damn good looking one at that :D)
I hope all these big ass clothes find a better home and someone who needs them gets them. Dont worry about me, I still have PLENTY of clothes to wear...lol, If you know me, you know I can shop.
A little difference in size in 6 months
This afternoon I've been going through my clothes to get rid of them for two reasons; 1. We have too many friggin clothes and not a ton of space! 2. I've lost 30 pounds so far that I DONT want back so there's no need to save all this XXL, XXXL and Base Flag size clothing! We're gonna give most of it away so there is a charitable value there as well. Going through them makes me chuckle a little. I remember all the excuses I used to give myself. For a bigger guy I had a pretty good self image, which is of course, a good thing. But after looking at "old" (6-7 months) pictures of myself I realize that I was waaayyyyy too big! Another thing is that most people don't realize the MANY options they have for clothing below the XXL size. The decrease in options from XL to XXL is incredible, somewhat unfair for the big boys, but damn it feels good to be a single X guy again. I'm a naturally big person so the likelihood of me going down to a large is slim, even if I lean out all the way, which is obviously a goal, I'll still be an XL. (a damn good looking one at that :D)
I hope all these big ass clothes find a better home and someone who needs them gets them. Dont worry about me, I still have PLENTY of clothes to wear...lol, If you know me, you know I can shop.
A little difference in size in 6 months
Friday, August 19, 2011
Pressing, Striking and Soccer...
Got into the gym today around 1030 in the AM, trying to experiment with different time to see what the crowd looks like. Apparently the 1030 crowd is the retiree time frame. I'm talking a serious crowd of seasoned individuals. The plus side is that the usual "Broz" are at work.
It has been a few weeks since I did a strict press workout so I thought I would go ahead and take care of that today, my last 3x5 was at 115 and my 1RM was 135. after warming up I had 110# on the bar and it felt like a good weight to stick with. At 110# I was able to get 5-4-3 reps, so a few failed reps there. I'll keep that weight for next week and try to warm up a little better. Once I hit 5-5-5 I'll move it up 5# every week as usual.
After the press I headed over to the dip stand and went through 3 sets withe 8-7-6 reps. Got a little weaker on those as well so i need to play them in a little more. I was doing them about 2-3 times a week before, maybe I need to go back to that.
Moving on, I picked up a set of grappling gloves today from the local Sports Authority. I've been wanting to do striking workouts for cardio for awhile but never got around to securing the gear for it. I went through some sets of combos, kicks, threw in some pushups, squats and makeshift GHD situps. Just did a whole lot of punching on the heavy bag. My shoulders were SMOKED after the workout, but its pretty fun, and stress relieving.
Fast forward to 1745. Took my 7 year old out to the field because he wanted to practice soccer, and I wanted to get in another workout before dinner. We did some dribbling and passing up and down the field, sprint "races", dribbling through cones, some pullups on the bars nearby and he even asked me to flip the big ass tire a couple times. Pretty good workout for daddy!
It reminded me of a post I read on another blog where they mentioned that when we were kids we ate whatever we wanted and just burned it all off playing outside, sprint around with our friends, hide and seek, tag all that kid stuff. Did we jog when we were 7? Hell no! They used as evidence to point out that Interval work at a high intensity burns fat faster that LSD runs and slooooow cardio, and I'm pretty sure he's right. (he also isn't the first person to mention this)
More soccer practice tomorrow!
It has been a few weeks since I did a strict press workout so I thought I would go ahead and take care of that today, my last 3x5 was at 115 and my 1RM was 135. after warming up I had 110# on the bar and it felt like a good weight to stick with. At 110# I was able to get 5-4-3 reps, so a few failed reps there. I'll keep that weight for next week and try to warm up a little better. Once I hit 5-5-5 I'll move it up 5# every week as usual.
After the press I headed over to the dip stand and went through 3 sets withe 8-7-6 reps. Got a little weaker on those as well so i need to play them in a little more. I was doing them about 2-3 times a week before, maybe I need to go back to that.
Moving on, I picked up a set of grappling gloves today from the local Sports Authority. I've been wanting to do striking workouts for cardio for awhile but never got around to securing the gear for it. I went through some sets of combos, kicks, threw in some pushups, squats and makeshift GHD situps. Just did a whole lot of punching on the heavy bag. My shoulders were SMOKED after the workout, but its pretty fun, and stress relieving.
Fast forward to 1745. Took my 7 year old out to the field because he wanted to practice soccer, and I wanted to get in another workout before dinner. We did some dribbling and passing up and down the field, sprint "races", dribbling through cones, some pullups on the bars nearby and he even asked me to flip the big ass tire a couple times. Pretty good workout for daddy!
It reminded me of a post I read on another blog where they mentioned that when we were kids we ate whatever we wanted and just burned it all off playing outside, sprint around with our friends, hide and seek, tag all that kid stuff. Did we jog when we were 7? Hell no! They used as evidence to point out that Interval work at a high intensity burns fat faster that LSD runs and slooooow cardio, and I'm pretty sure he's right. (he also isn't the first person to mention this)
More soccer practice tomorrow!
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