Refresher

Re-did the same heavy day I did last time - took maybe about 5 days off so I wanted to make sure all pistons were firing. Feels like awhile since I last pulled so I'm looking forward to it tomorrow morning. Cheers!

Til' next time, keep on grinding.

The Grind.

Strip away the fluff of a "gym rat" who has grown dependent on pills, powders, and posters and what do you have?

My self-imposed move away from pre-workout products and caffeine in general has taught me a lot about self-reliance. Obviously, there are physiological implications of stepping away from things that are a continual stress on the adrenal system, especially something that one consumes, rather than energy that is stress-induced.

In terms of sleep, it has forced me to fix my circadian rhythm. I don't want to be up at 3 in the morning, and waste an entire morning in bed. I don't want to drag my way through the "day," in the afternoon, feeling like garbage. I don't want to reason myself to justify wasting money on powders and pills. The shock of how fatigued I feel has come and gone, and I am left with a bad taste in my mouth.

I've heard of it, but never reached a point where if I didn't have any powder in that tub, I couldn't will myself to go train. If I didn't have my ritual fruit punch chemical xyz, it was already predetermined by the Gym Gods that I would have a bad day. But it felt close.

Screw that.

I needed to rediscover the drive that made me want it in the first place. Years ago, when I deployed, and I was too damn ashamed to ask anyone to teach me how to lift. When I picked up my fresh copy of Starting Strength from the care-package, and threw out all the trashy fitness magazine shit and all the mentalities that came with them. One thing snuck in. One catalyst crept its way into my training that stayed with me for the first 5 years of training with weights.

There is a reason why supplements are called f**king supplements. I can't figure why some folks seem to need a drink before, a drink during, and then another drink after their workouts. But then I look at myself and though I don't use intra or post workout drinks, I'm basically doing the same thing. I've seen the jokes on Facebook and Instagram too. The lament of scraping the bottom of your favorite tub and realizing you don't have any powder. Or opening your fridge and hanging your head in disappointment when you notice you're out of Monster or Red Bull.

So tonite was special, but in a different way. I was a little tired. Hell, my sleep is still adjusting itself and I decided screw it all I'm going to train anyway.

Two PRs. A squat of 275 for 5. A 185 bench for 5. Impressive? Nah, but then again why do I care whom I'm impressing? They're PRs. I'm not racing against time. This is my life. This is an eternal journey: there is no rush. If I PR'd my squat by 5 every two weeks, that's 130lb increase in a year. How many people squat 405 for reps? 500? 600? How many commit themselves to train that consistently for that long? For every person that can outlift me, there is another that is stronger than he. But you know what..

Who cares?

This year I have been able to define what training means to me. What a weight off my shoulders, to come to a place in my mind and heart that the only person I needed to beat, needed to impress, needed to outlift - was me. And now I have taken it a step further. I've shaken off the shackles of something advertised to bring the best out of me, and took up the challenge of bringing it out my-damn-self. What I don't need is a petty pump or veins slightly fatter on my forearm, what I need is an opportunity to push my body and mind to their limits and see what I'm really made of. And when I get there, to keep moving ahead.

A mile, a foot, or an inch. A step forward is still a step forward.

I didn't need the rocket fuel crap. Never did. All the motivation to train my ass off was always there from the beginning. It's time I sought it out to use it again.

It's time I dug deep.

Til next time, keep grinding.

Consistency

A late post - here's the work done a few days ago..


SQUAT
135x5
165x5
205x5
235x5
275x3
205x8

BENCH
95x5
115x5
135x5
155x5
185x3
125x8

Accessory:
Lat pulldown 5 x 10
Leg Extension 5 x 10

Training with DOMs

Skippity doo dah...

Squat
135 x 5
165 x 5
205 x 5
205 x 5

Paused at the bottom on the 205s. I wanted to really reach depth and then some today, plus my sore legs were starting to bug me so this was my way of telling them off.

OHP
75 x 5
95 x 5
105 x 5
125 x 3 (/5)

The 125 caught me off guard. I've got a hunch maybe the jump was too big, or I didn't rest long enough. I was a bit bummed at finishing it off at three reps, the last being a push press.

Deadlift
185 x 5
215 x 5
255 x 5
285 x 4 (/5)

By the last set of deadlifts my lower back was feeling like an inflated bicep doing too many curls. My GoPro died before 285, which ended up being a good thing as it forced me to take a side-perspective with my iPhone - something I should've done to begin with. I like the back angle and shoulder placement, but noticed my hip rise early with the pull. I'd like to keep low and drive my hips back on my next run. By the 4th rep I was inexplicably stiff.

Still, an overall good day today. Finished off with the accessory work - lots of volume!

Incl. Barbell Bench (Pause rep)
95 x 10
95 x 10
95 x 10
95 x 8
95 x 8


Fat Grip Rack Pulls (w/ 5 sec. hold)
135 x 2
135 x 2
135 x 3
135 x 3
115 x 5

So I decided to do some kettlebell work yesterday - a tabata style circuit that incorporated a lot of swings. Sure I did a heavy squat session the day before, and I knew I had pulls the following evening (just a few hours ago as of this writing), but I said the heck with it and did it anyway. It was a great circuit, but I reaped the "rewards" later that afternoon and all of today.

I was sore.

Training with DOMs, or delayed onset muscle soreness, can be discouraging for a lot of people. I've experienced days where I simply did not want to move around, and just wanted to lie in bed. There is some merit to training with DOMs though.

One way to relieve the soreness of DOMs, surprisingly, is going against the grain and heading down to the gym anyway. Simply picking up the barbell and going through the same range of motion is a more dynamic method of stretching out the muscle tissue. After all, you are moving through the same ranges of motion that you previously did when you got sore in the first place. Heavy barbell squats got your hamstrings and glutes aching? Warm up and then do some body weight squats. Maybe even some squats with an empty barbell on your back.

In addition to moving the muscles through the ideal ranges of motion, you're continuing to provide a stimulus to the muscle tissue. The limited range of motion caused by muscular soreness can create problems with movement patterns if the disruption is chronic enough. I already deal with this with knee tendinitis, and it's all I can do to maintain strict form even when it's feeling particularly sore.

And of course, static stretching and foam rolling. Love foam rolling; so much so I went and bought one for myself to use at home. If you have yet to try this out, give it a go. Write down some movements and then grab it at your gym, if they have them (they should otherwise they're cheating you out of a great tool). Drive that damn thing into the deep recesses of your muscle tissue and be prepared to scream. Once you get used to it, you'll wonder how you went without one.

I'll try and remember to write a little bit about my experience with PNF stretching as well. Check the link if you have some time, that stuff is just as great.

'Til next time, keep squatting.

Prepare. Perform. Prevail

Squat
Worked up to 265 x 5 today. It felt alright, but I could myself starting to lose a bit of balance on the last set, probably about the 4th rep in. Otherwise a good squat day today.

Bench
175 x 5
Easy peasy. I found my grip today and felt tight. I had to do the first three sets up to 135 on a incline bench as the others were taken. Maybe it helped?

Row
Knocked out the RDLs instead. I decided on the spot that my rows were doing well enough, and that I'd benefit more from RDLs in lieu of it to strengthen my posterior chain. It worked out well, and I was able to complete it all before the back pump settled in. Maybe I'll keep it up again next week, and reserve the row for Day 3's in the future.

I'm feeling pretty good! Primed for tomorrow's pulls and grip work.



'Til next time, keep squatting.

Week 4 Re-cap

I'll stick to the maxes for today's recap:

Squat: 275 x 3

My focus was on the squatting high-bar tonite, and of course, the hip-back emphasis that I've been harping on all week. Out of the hole, I was driving the heck out of it all and it was an otherwise good night. Low back was a tad tired, maybe sore (I'll know for sure tomorrow).  Other then that, it was a great night for squatting!

Bench: 175 x 3

I really didn't feel the same tightness that I had going for me on Saturday, and I'm not too sure why. Nonetheless, I hit the numbers I wanted to tonite but if I want to keep the same level of confidence going into the heavier weeks I better find out what made my bench earlier this week so easy. I used, or tried to use, the same grip with using my middle finger on the inner-most ring of the bar at my gym (this is more of a personal reference at this point.) I've read the experiences of others who've noticed differences in a little as an inch in terms of grip width and pressing ability, though hopefully I won't encounter that issue so early on.

Row: 125 x 5

I didn't have the platform tonite, so it felt a bit off using the smaller 25lb plate inside the power rack. I'm wondering if I was pulling from a deficit or not. Still, I hit the numbers though I did feel a bit funny after this set.

Accessory work:
I noticed in my hand-written log that I hadn't done accessory work on these high-volume days in weeks. Bad bad bad me. So, I made it a point to stick it out and since I didn't have the other half along tonite it was easier to stick around the gym for a bit longer.

DB Fly
15 x 12
25 x 12
25 x 12
30 x 10

My left wrist was a bit sore; all-around this exercise just did not feel right. I'm still trying to find the right accessory movement for my chest to bring up my strength and speed from the bottom of the press.

DB Row
35 x 10
35 x 12
40 x 12
40 x 10
35 x 10

The first two sets felt pretty awesome. I think after this upcoming week I have a definitive idea on what pulling movement I want for the volume day in terms of bringing up my weaknesses.

Leg Ext.
Four sets of ten, increasing the weight and going more by feel than anything else. The last set was for 15. I tend to stay away from machines but leg extensions have done wonders for my knee health and strength and so it'll be a staple in my routine for as long as I can benefit from it.

And of course, foam rolling.





This week was a little more challenging. My focus for the next two days will be ample rest, some stretching and mobility, and hopefully a jog or two somewhere in there. I'm pretty sure next week will highlight what my weaknesses are for sure and by then I'll do some reading up on good exercises for them. I already know my grip is killing me on the deadlift. With my focus on the hip "drive" (still looking for the right word for this, hip drive just doesn't sound right), my low back strength is critical in both the squat and pull. Two weeks ago the RDL day felt fantastic, and I enjoyed my DOMS. For some reason, this week I just couldn't pull it out of my ass and quit early two sets in due to back pumps. I'll try it again.


That's about it! Time to sleep now, I'm pooped.


Til next time, keep squattin'!

Recipe: Cookie Dough Ice Cream (gluten and dairy free) From EliteFTS' Facebook Page

Squats, Benches, and Pulls Oh My..

Sunday's work:
Squat
135 x 5
165 x 5
195 x 5
225 x 5
255 x 5

As with last week, I'm continuing to focus on my back and hip position throughout the squat. After the first set I ditched the shoes and went barefoot. It was a lot better, and I immediately noticed the difference. Next time I'll need to record from behind myself.

Bench
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5

The bench work was lighter and allowed me the opportunity to continue practicing thoracic and lower body tightness. The presses felt great out of the bottom and everything stayed solid throughout.

Row
95 x 5
95 x 5
95 x 5
105 x 5
115 x 5

The focus today was bringing my body lower; when I reviewed the video during the first few sets I noticed that my upper torso was inclined more than I wanted it to be. More than anything I'm doing my rows Pendlay style - that is, I'm resetting the weight each rep and ultimately I'm keeping my upper body at or near parallel with the ground. At least as much as my anthropometry could allow.

My accessory work included RDLs but for the life of me I couldn't even get through the second set because of the back pumps. I went instead with some glute/ham bridges and used the opportunity to do leg raises since I was already on the ground.



This evening's work.
Squat
135 x 5
165 x 5
195 x 5
195 x 5

Awesome squatting today. I can definitely tell that the focus on my hip position, using the self-coaching cue "back" as in squat back, has improved because I could actually feel my glutes and hams more sore than is typical.

Overhead Press
75 x 5
95 x 5
105 x 5
115 x 5

These were surprisingly tough, but I got through them.

Deadlift
135 x 4
185 x 5
225 x 5
255 x 4
285 x 5

At 255, I could tell my grip strength was really lacking. My grip and forearms are horrible, something I'm vowing to work on over the next couple weeks as the pulls get gradually heavier. I used straps on the 285 and it was a piece of cake. So at least I know my posterior chain is doing good; it's the grip that's killing me on this lift.

Accessory work: pulldowns, deadlifts off pins set just below the knee with fat grips (135), with five second holds, and leg raises.





Balance. It's something not only relevant to weightlifting, but in all parameters of my health. More and more am I becoming increasingly aware of how important this is for me. Diabetes, cancer, obesity-related ailments - these are all things that lay dormant in my bloodline. In my genetics. And though one of these things may inevitably fall into it's place in my life someday, it's all I can do to fight the good fight and prolong the approach. Perhaps, maybe, I can change it for the better. I know genetics and DNA don't necessarily work that way, but maybe, just maybe, I can do something for the generations after me. My children. And their children, their children's children. And so on. Somehow I feel that if I put a stop to this now, I can change it for the better. Alvie agrees, and she goes well out her way to train when she can as well.

Balance. Strength, body and mind. Muscle, and heart. I took some time to revisit running on Monday. Perhaps, I'll do it again. And continue to reflect on the empowerment of well-roundedness.

Be good at everything. Suck at nothing.





Keep on squattin.

Balance: Life and Lifting

SQUAT
135 x 5
155 x 5
185 x 5
225 x 5
265 x 2
185 x 8

Need flats asap. Tabata circuit the day before, or something, beat up my legs pretty bad this week. I need to take the weekend to truly recover. Eat, sleep, and find time to stretch and work on mobility.

ROW
95 x 5
95 x 5
95 x 5
115 x 5
135 x 3
95 x 8

The rows felt good. The last eight reps really pumped up my back and I was walking out of the gym like an old man. No bench or any accessory work today. I may continue this tmrw but it'll depend on how busy I'll be in the afternoon/evening.




Balance. I truly believe that whatever our hobbies are, if they are worth the time and effort put into them, they should not be a separate component to our lives. There is a certain synergy that comes from involving your loved ones in some aspect to the things we enjoy. I realize that for many, these hobbies are a sort of "escape" from the obligations of life. Work, bills, chores, school, even family and friends - from time to time some folks just like to separate and devote time to themselves.

Void of noise, literal and figurative; void of thought and rationality. Just the self, the being, the body and the soul. Sometimes, we like to be left alone.

Don't get me wrong: this isn't a call to completely involve our loved ones in our craft. Rather, it is imperative to allow both aspects of our lives to work together. Balance. Synergy. Rhythmic interaction. It allows our passions to maintain an element of practicality, lest we wallow in frustration when we are denied the things we take solace in.

At one point I longed for my wife to pursue heavy weightlifting. I realized quickly that my obligation was not to coerce her into what MY ideal role was, but rather facilitate and encourage her own personal growth as a person. It's something I think many of us forget. We become to engrossed in our own pursuits that we demand the attention of others towards it. Our passion in accomplishing our goals, whether it's finishing a marathon or totaling 2000 lbs in a meet, should be the focus of sharing, not the goals themselves.

Let your energy reflect and inspire others to approach their lives with zest and passion. Shine, that others may do the same.



'Til next time; keep squattin'.

Get The Mind Right. The Body Will Follow.

Some rambling:

I've been training my mind and spirit as hard as the body. I'm beat up, week in and week out. My knee aches from the loads on my back, my head hurts from the stress and worry of my wife's health (working two jobs), and my spirit is tested with the challenge of changing my lifestyle for the better.

I'm experimenting with the idea of tempering my mind with steel. It's a toughening up of my view of the world, and it's made me empathetic towards others at times. But, I continually remind myself to remain grounded in humility. For every success we acquire, we must remain humble in the failures encountered to get there.

There are some amazing youtubers and athletes who write up articles out there that are in this journey to bring out the best in themselves. I find that as we begin to grow stronger, in body and mind, the effect we have on those around us threaten to change us, for better or for worse. Some will be intimidated by change; others, frustrated that we aren't who we were before.

I stand by what I've said from time to time. Surround yourself with people who want to succeed. Surround yourself with people that make a positive impact on your life. Allow your influence to enter the lives of those who are "falling behind." Help them - don't be empathetic. Let your actions speak louder than your words. And lastly remember that sometimes, like many of us were at some point in our lives, those who refuse to better themselves are content with their lives as it is already.


School is expensive as heck. I don't want to be caught in the "rat race." Training is a love/hate, though right now I love it and look forward to it everyday. I'm thankful for every moment I spend with my wife - one of the few who push me beyond any imaginable limit.

I must continue to push. I must continue to strive and strengthen myself: body and mind.



'Til next time, keep squattin.

Deadlift Focus: Explosiveness

Squat
135 x 5
155 x 5
185 x 5
185 x 5

The depth on Saturday left a bad taste in my mouth, so today's focus was getting low in the hole.


Overhead Press
75 x 5
95 x 5
105 x 5
115 x 5

Stayed tight; self-coaching cue of the day: "under." Kept the weight centered and over the traps.


Deadlift
135 x 5
175 x 5
205 x 5
245 x 5
275 x 5

Speed, speed, and more speed. I came across Pete Rubish's channel a few days ago after seeing his awesome depth squat in a meet covered by Mark Bell, and was impressed with the speed and aggressiveness with which he approached his deadlifts. Needless to say it's left an impression on my pulls today and so I walked up to the bar with the same goal in mind. The pulls felt great, and 275 went up easy. It's a slow journey up, but form is my mantra and if it goes up, it goes up. Finished off with some pulldowns and legs raises with my friend. Damn core cramped up.




Til next time; keep on squatting.

5x5 stuff. (New cycle)

Round 1 has started. Worked up to 255 x 5 today. Looking at the video I see two things: butt wink and knees going further that I'd like. I could feel the weight shifting towards the toes. It's time to rid myself of the oly shoes and head back to flats. The old chucks are gone so I'll have to make a note to grab a new pair.

Other work today:

Bench:
85 x 5
105 x 5
125 x 5
145 x 5
175 x 3

Row
55 x 5
95 x 5
95 x 5
105 x 5
105 x 5

RDL
95 x 10
95 x 10
95 x 7
95 x 8
95 x 3

Back pumps were horrendous.

Cable crunches
45 x 10
45 x 10
55 x 10
55 x 6
45 x 10





'Til next time; keep on squatting.

Updates!

I like to keep things short and simple, so here goes:



I'm not pursuing kinesiology anymore. I'm am allowing myself the chance to pursue a career that requires an extraordinary amount of discipline to accomplish, and that means I am going into computer engineering. Yes, it's something I want to do; and yes, I am aware of the work involved.

I am cycling back and forth between the 5/3/1 and the standard progression of the 5x5. I'm getting stronger however I won't have the opportunity to train at UFC gym for much longer. It's been an awesome privilege thus far; that place has certainly been a favorite gym of mine.

The reason why I won't be able to train there much longer is because Alvie and I will be purchasing a house this year. In fact, we are on the waiting list for a developing community right now. And you can bet your ass I've already drawn up plans for a garage gym.

My own garage gym.

In the mean time, it'll be back at the Pearl Harbor Fitness Center for the next couple of months. At least it's free.

I'm also planning on training for an actual meet, my first. But that won't be until sometime next year. I'm nowhere near where I need to be to compete at the current moment.


'Til next time - keep on squatting.

School, sleep, and nerves

It's the first week of school.

Incidentally, sleep has sucked for the past couple of days due to registration and also because of the wife's really weird work hours.

Lastly, I can feel my nervous system shot from all the heavy lifting, so a de-load week is definitely in order.

I'm hoping to be ready to go by next Monday, after this upcoming drill weekend. Hope your first couple'a weeks of January and of school are going well. Peace out suckas!!

No shoes, no wraps, no problem

Forgot my TK knee sleeves and squat shoes. Oh well, barefoot squatting it is.

Squat

115 x 5
135 x 5
165 x 5
195 x 5
225 x 5


Bench

95 x 5
115 x 5
135 x 5
155 x 5
175 x 5



I was supposed to do rows again, except I was joined by some good friends and decided to run a circuit with them. It worked out fine, and my back still got a great workout with them. And, we put together a pretty kick-ass circuit as well.

Kettlebell swing
Band rows
Modified burpee (triangle push-up, split leg & knees-to-elbows during the jump)

30 sec on, 15 sec rest
45 sec on, 30 sec rest
60 sec on, 45 sec rest
45 sec on, 30 sec rest
30 sec on, 15 sec rest

Keep in mind, that's per exercise, and then rotate. So, let me fix that...

30 sec on, 15 sec rest  Kettlebell swing
30 sec on, 15 sec rest  Band rows
30 sec on, 15 sec rest  Modified burpee
45 sec on, 30 sec rest  Kettlebell swing
45 sec on, 30 sec rest  Band rows
45 sec on, 30 sec rest  Modified burpee
60 sec on, 45 sec rest  Kettlebell swing
60 sec on, 45 sec rest  Band rows
60 sec on, 45 sec rest  Modified burpee

45 sec on, 30 sec rest  Kettlebell swing
45 sec on, 30 sec rest  Band rows
45 sec on, 30 sec rest  Modified burpee


30 sec on, 15 sec rest Kettlebell swing
30 sec on, 15 sec rest Band rows
30 sec on, 15 sec rest Modified burpee



We finished just under 18 minutes, which means we cut some seconds off somewhere. After this, Louie went to hit the bag, and Marc and I decided to do some extra credit.

Medicine ball, 12 lbs
   30 ball slams

Kettlebell farmer's walk, 20 kg (28kg for Marc)
    25 yards

The 5x5 and A Look Back on a Productive End-of-the-Year

A great, productive meso-cycle using the 5x5 protocol. If I remember correctly I took a week to de-load after the 4th week of training. In retrospect, I probably should have noted this. Anyhow, I ended the year great with a new PR - a 225lb squat for 3 reps.


Here's to another great year of lifting, training, and hopefully (eventually) hitting the roads for some runs again. Happy New Years!!!