Phew-pheeeewwwww! That’s my whistle.
Sorry to hit on your progress pics lol
You know, I never plan ahead like this. It’s always right after the workout that I’m like “Oh shit, tomorrow I’m doing whatever but I’m going to be sore from whatever I did today”
Er well.
Intensification, 10’s Wave
6/6/11
Rough one today. Back couldn’t handle the high reps, and so I cut it at the second set of ten because I felt like my spleen was going to shoot out my eye. Here’s the work.
Deadlift
240x5
270x5
295x2x10 <—(missed one set)
Good Mornings
135x3x8 <–stayed super strict on form for these, trying to get back into it
Leg Curls on Swiss Ball
3x8 <–dammit these are hard
Prone Pikes on Swiss Ball
3 reps <–just had nothing left in the tank for these
DONE.
BW up to 206 today. Guess I finally started retaining water with all the carb intake.
Form felt good on the deadlifts today, but I can tell my core is weak. I need to be more proactive about my core strengthening work if I want to get any stronger, otherwise I’m just going to get stuck in this rut and not improve. And frankly, that is simply unacceptable.
Moving on up, one day at a time.
PEACE.
I like all sorts of music, and I’m constantly amazed by what people can come up with (as well as disgusted by some of the shit that gets radio time)… Nonetheless, found this one the other day, and while I can lyrically understand everything they’re saying, it blows my mind that they can even speak that fast.
Hope the embed deal works.
Realization, 10’s Wave
6/8/11
Bench
140x5
170x3
195x1
210x13 <— PR, I think. Moves my training max up
Dips
BWx3x8
Chest Supported Rows
5x10
Face Pulls, medium wide D handles
85x10
100x10
115x10 <–start here next time
Offset Farmer’s Walks
50 lbs. x3x50ft <–Up to 65lbs next time.
DONE.
Great session today. I think I’m going to start back on the preworkout caffiene intake, because I couldn’t ever get super focused during my benching today. I got 3 reps extra and about 3/4 of a 4th rep, but couldn’t lock it out. I didn’t eat enough today for sure, so that may have had an effect, but I’m just glad to have a good bench session this wave. I feel like all the rest have been absolutely terrible, along with my deadlift sessions.
Going to be squatting tomorrow, because I have to work all day Friday and I’m running another 5K saturday, so I won’t be able to squat then. That which doesn’t kill you makes you stronger, right? Should be fun.
Here’s a good song from the preworkout pump up mix.
PEACE.
Realization, 10’s Wave
6/9/11
Squats
170x5
210x3
240x1
260x14 <— PR? My max goes up at any rate
DB SLDL
60x3x8
GHR
1x8
Back Extensions
2x15
Lunges
BWx2x50ft
DONE.
Been a rough afternoon today. The workout wasn’t bad, but I found out on the way home that a guy I ran with in high school, who I’d spent countless hours and miles with, a brother in the Trials of Miles, Miles of Trials, was shot and killed following an altercation with his own father. I’m not entirely sure of details, and I know he’s had some problems in recent years, but deep down he was a good kid, and it really sucks knowing he no longer can experience the little joys of life.
I can only pray that his mother and sister make it through this ok, and that those team mates of mine who were slightly more prone to flying off the handle won’t do anything stupid. Anyways, just going to try and study and keep tabs on everyone and pray for the best.
PEACE.
Got nothing done really today other than some studying. I wanted to get in some ab work or something, but I just didn’t have it in me. Keep thinking about my friend’s family, and it’s fucking ripping me apart inside. We’re way too young to be dying.
Just gotta keep my head up and take this one day at a time. Got a 5K tomorrow night. Hopefully I can run hard and make it worth it.
Will report back with my results.
PEACE.
Sorry about your friend, that’s tough news to hear
6/11/11
Run-a-palooza
Ran the Gibson 5k tonight. Right at the starting line, it straight up started pouring its ass off. The crowd started cheering, the gun went off, and a pack of insane folks (including myself, duh) took off into the storm. My goal was to run even splits today, sort of a memoriam to my friend that was killed, as that was a common race strategy of his: even splits and then kick like hell. So I ran 8:08, 8:15, 8:16, plus change for that extra .1 miles and dropped 2 minutes off my 5K time from last weekend.
And that’s with no running whatsoever in the week between. I’ve decided to start incorporating more lactate type workouts of the Alpha variety to try and get my cardiovascular systems up. That seems to be my limiting factor more than anything at this point. Hill sprints and that kind of stuff has been in my rotation, but I don’t always remember to log it on the days I don’t lift. It’s helped, but not enough.
I’m a little fired up because a guy beat me in the race that should never have gotten close. He’s the type to rub it in too, so I plan to drop at least another 2 minutes or so by the next race on the calendar coming up on July 3rd or 4th. He won’t be anywhere nearby at that point.
Game on, motherfucker.
Also, counting warmup, race, and cooldown, I logged somewhere in the neighborhood of about 5.5 miles. Not too shabby for a former runner turned lifter, huh?
PEACE.
Went and met with a bunch of my high school friends who were all close with the guy that passed away this week. We found a bunch of old pictures and videos of our running days, including this one of our State meet my senior year of high school (the first leg was me, and the 3rd and 4th legs were seniors as well, with my friend being the anchor leg)… It really was the race of a lifetime, and one I won’t ever forget. Loaded it to youtube to ensure its there for future reference, and I’m posting it here to remind myself that nothing is guaranteed in life, but you can make shit happen if you keep truckin’.
I know this is a lifting site, but hopefully one person who reads this log will watch and get goosebumps watching that last leg. It’s a beautiful thing.
Don’t know why this post showed up blank. I’ll rewrite everything in the AM.
Realization, 10’s Wave
6/14/11
Deadlift
215x5
260x3
305x1
325x13 <— now that’s improvement right there
Good Mornings (really focusing on pulling with the hammies on this)
135x8
155x2x8 <–start at this weight next time
Swiss Ball Leg Curls
3x8
Prone Jackknifes on Swiss Ball
3x8
Single Leg Squats
2x5 <— Right quad tendon sore from dunking last night
DONE.
Really excited about today’s work, especially since it was a morning workout, and I’m usually so much weaker on those. All my deads felt heavy, even the 215 set. Just made sure that on the first rep of every set I told myself that I’d dominate this weight, and it kept coming up off the ground. Badass.
Also, what I’d posted last night that failed was that I managed to dunk a girl’s basketball finally (and with authority). It’s a great feeling to be getting that close again. I missed a few alley oop’s by a hair, so I imagine a men’s ball isn’t too far off. I’ve also reintegrated handstand work into my study breaks/free time. I really enjoy the feeling of balancing on my hands, and it helps with my overhead work and core/wrist strength, so why not? Gives me something fun to do and keeps me active on my study breaks.
Anyways, got my Pediatrics final tomorrow, so I’ve got a lot of ground to cover today before my friend’s funeral. Stay strong, everyone, and be thankful for the loved ones you have in your life every day. You’ll never know.
PEACE.
Just realized I forgot to record my Overhead day’s work from this weekend. Nothing of note as far as assistance because I had very limited time, but I managed to put up 145x19 on the push press, and only stopped there because my left shoulder was feeling funny. Should have warmed up more, but oh well.
New Maxes for 8’s Wave
Squat - 355 <—Hopefully this one will keep going up
DL - 442.5
Bench - 285 <–rounded a bit
Military - 210 <–confident I’m at least here, if not higher.
And for reference, the guy I’m training with is at
352.5
377.5
275
180
Just want to get the numbers on file.
PEACE.
Accumulation, 8’s Wave
6/17/11
Bench
185x5x8 <—Cake.
DB Rows
70x8
90x4x8
Dips
BWx3x8
Face Pulls
115x3x10
Curls
3x10
Offset Farmer’s
65lbs x3x50’
DONE.
Great AM session today. Got work all day so I had to try and get something in early. Felt really good and I’m happy to get the sets all in for Accumulation again. Felt solid, technique was good, and it moved quick.
May hit up some sprints tonight or tomorrow. Going to sleep a ton tonight and hopefully hit up the farmer’s market for some tasty stuff in the morning with the new money I won gambling for a friend’s bachelor party the other night. Get excited, there’s a potential epic dinner on the horizon for tomorrow.
PEACE.
6/18/11
Conditioning Fun
Went for a little run this morning before work. As I was running, I noticed there was a big patch of sand down by the river from when it flooded some weeks ago. Most people would look at that and go, “damn that river dropped a lot of sand…” What did I think? I saw the sand and thought “Damn, that’d be an awesome place to run 40m sprints.”
So I did.
Ended up with somewhere over a mile’s worth of warmup and cooldown, with 4x40m sprints in the sand. Twas awesome.
Squat Accumulation in the morning.
PEACE.
Accumulation, 8’s Wave
6/19/11
Squats
230x5x8
DB SLDL
65x3x8
Ball Leg Curl
3x8
EZ Bar Rollout
3x10 <— damn these are way harder when I cue them right
DONE.
This one was brutal today. My intensity was up, and I felt like mentally I pushed myself through the workout even though physically everything didn’t seem to be flowing as well as I’d hoped. No missed reps/sets though, so I got in all my work and quick too, which is good since I have to shower right now and get to work stat.
Great morning so far, here’s hoping the rest of the day turns out well, and that dinner with Poppa Wiggles turns out like I hope it will.
PEACE.
Accumulation, 8’s Wave
6/21/11
Military
135x5x8 <— flew up, freaking awesome.
Pullups
4x8
Pushdowns
70x3x8
Curls
30x8
40x8
50x8
Shoulder Prehab stuff
some x some
Palloff Press
35x3x15seconds each side
DONE.
Also, ran 1.5 miles yesterday. Got an auxiliary goal to run a 5k under 24 minutes again at over 200lbs bodyweight. I’m not going to sacrifice my strength to do so though, so I’ll be sticking to 3 days a week of running. I realized that unless I run, I literally will not do any kind of cardiovascular work consistently.
Running is fun for me, and if I plan it right, I think I can manage to keep my heart healthy and get stronger. Progress may be a tad slower, but as long as I’m smart about it, I should be ok.
Track work in the morning tomorrow.
PEACE.
Catching up here.
6/23/11
Track Work
200m sprint (to win a bet) - 26.82 seconds. Fuck Yeah.
4x400m time in seconds : 83,77,78,79
DONE.
6/24/11
Accumulation, 8’s Wave
Deadlift
290x5x8 <— all the reps flew up. Kick ass.
Good Mornings
155x8
135x2x8 ← was wore out and couldn’t get more sets with 155 so I dropped.
GHR
BWx2x8
Physio Ball Jackknifes
3x10
DONESo.
Feelin’ solid today. Legs are definitely beat, but man, I had one helluva track workout yesterday, so that can only be expected. The lady didn’t believe I could run under 30 seconds for a 200m dash, much less near 28 sec like I thought I could. She talked a lot of smack, and I talked plenty back, and then I put my feet to track and proved myself right. It looked ugly, but with some form refinement and technique work it’ll get faster.
I’m going to see Stomp tonight with the lady, so that should be fun. I’ve never seen it before, so I’m stoked to finally get the chance. Gotta shower up and eat something and then make a nice little picnic dinner thing to eat before we go in to see the show.
Stay strong, and I’ll be back on board for updating more frequently for those who still read this thing.
PEACE.
6/25/11
“Weddings? I love weddings! Drinks all around!”
Got in a 2 mile run this morning just to get the legs moving and hopefully stave off some soreness from the past two days. Going to head on up to nashvegas for a friend’s wedding tonight, and shit promises to get pretty ridiculous. Should be good times.
For those who haven’t ever seen the show Stomp, I highly recommend you go. As in if it’s coming to your city, fucking by the tickets now and go when it shows up. Best money I have EVER spent. They had the whole audience clapping in sections at one point to set up their background beat, and it sounded insane. It’s a very inclusive show, and they go non-stop for about 2 hours, and I think they said maybe 4 words the entire show. The level of coordination they have is just unreal. I found a video of one of their last few acts in the set we saw last night. It’s different people, but the beats are the same.
Absolutely incredible stuff. Go. Get. Tickets.
[quote]wiggles wrote:
6/25/11
“Weddings? I love weddings! Drinks all around!”
Got in a 2 mile run this morning just to get the legs moving and hopefully stave off some soreness from the past two days. Going to head on up to nashvegas for a friend’s wedding tonight, and shit promises to get pretty ridiculous. Should be good times.
For those who haven’t ever seen the show Stomp, I highly recommend you go. As in if it’s coming to your city, fucking by the tickets now and go when it shows up. Best money I have EVER spent. They had the whole audience clapping in sections at one point to set up their background beat, and it sounded insane. It’s a very inclusive show, and they go non-stop for about 2 hours, and I think they said maybe 4 words the entire show. The level of coordination they have is just unreal. I found a video of one of their last few acts in the set we saw last night. It’s different people, but the beats are the same.
Absolutely incredible stuff. Go. Get. Tickets.
it’s like a junkyard musical, nice