WSFSB III: ME Lower Body

It should have been DE Lower Body, but today I learned of the stupid limits of the gym here at Camp Le Monier, Djibouti.

I did Ab Class first, which covered me for abs. So at 7 PM I enter the gym, and I have an open squat rack that I could use for the bands but no bars to use. One would think that whoever maintains the gym would know that for each rack/bench press station, there should be a bar. Plus extras for deadlifting and squatting, and they should suit those purposes. As it is, this isn't the case: there ain't enough bars to go around, and they're all for bench pressing. And there was none available. So I went back to the office for a couple of hours to futz around, drank some coffee to keep me from wanting to go to my CLU and go to sleep, then went back to the gym around 9:30 PM.

One squat rack available, but I couldn't use the bands with it. It was flat to the ground with no space to put the bands underneath it. And I had to grab a bar from one of the benches. So, while waiting for the other rack to open up, I figured I'd do sumo deadlifts just to see where I was at. I worked up to a 275 lbs 5 RM from 135 lbs in increments of 30 lbs. I then tried 305 but just didn't have enough left to pull it.

Whoever was using the rack still was not done. Fuck!!!

So I decided on box squats, slightly below parallel. The safeties had missing pins so I couldn't move them up - - - they were a few inches above my ankles. I managed to get to a controlled but grinding 275 single. I then tried 305 and had complete control of it going down but had nothing left to lift it with. And since the pins were too low, I need two people to get the bar off of me.

After all that, I skipped the single leg work, and did everything else. Kinda bummed, but I'll take it.

GHR: 21 reps in two sets.

Hammer Calf Press: 290x5x5.

WSFSB III Begins

DB Flat Bench Press: Worked up to a 70 lbs 3RM, then 75x0.

Incline Bench Press: 95x11, 95x10

Neutral Grip Chinups: 6 singles

Assisted Neutral Grip Chinups (Green Band): failure at 6, 6, 5 reps

Barbell Shrugs: worked up to a 155 lbs 5RM. Sad, really.

Barbell Preacher Curls: 70x4x3, 70x2x2. The original plan was 70 for 5 sets of 5, but I had no biceps left, probably from the chins.

Weight today was 216, even after a week of doing nothing and being relaxed with my diet.

216

Today, on the 4th of July, a complete day off, all I did was sleep. Not like I could pop off fireworks here at Camp Lemonier, our base here in Djibouti. And yesterday's workout drained me. So except to go pee, I didn't get up until 2PM and even then after a shower, shave and toothbrushing, I went back to sleep until 4:30 PM.

Before I went to dinner, I went to the gym to check my weight because I felt really empty. Weighed in at 216 lbs. I may just hit my mini-goal of 210 before this cycle is over which, after a week off, will give me 18 weeks to see how far I could drop while on a powerlifting program.

TBT Week 3 Workout 3

Yesterday: 1.5 hour walk in the body armor.

Today:
Ab Class

Reverse Band Pistols (Cluster): BWTx6x4. I decided to try these instead of just doing the descent. Much like the reverse band squat in priciple: I just hang the bands over a couple of the pull up handles, put my arms through them as if I was gonna swing, then do a pistol. It gives me just enough lauch to get me out of the bottom but not much else. So three reps was all I could get on one leg, then I did three on the other, and repeated the process.

Hammer ISO High Row: 70x15x4

45 Degree Hyper: BWTx15x4

Hammer ISO Shoulder Press: 55x15x4

DB Preacher Curls: 20x15x4

DB Extensions (Tates): 20x15x4

Hammer Calf Press: 200x15x4

DB External Rotations: 10x15x4


Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute 8.8 MPH and 2 minutes at 3.0 MPH.

TBT Week 3 Workout 2

Yesterday: 1.25 hours walking in body armor

Today:
Reverse 90/90 Stretch@4
Inverted Hamstring Stretch@4
Forward Lunge, Elbow to Instep@4
Inchworm@4
Shoulder Complex
Wall Slide
Leg Cradle
Glute Bridge (Marching)(Knee Extension)@6
Drop Lunge (6@)
Stationary Leg Swings (10 reps, front to back)
Stationary Leg Swings (10 reps, side to side)
YTWL@10
Drop Squat and Stabilize@3
Squat Jump – Non Countermovement@3
Scorpions (8@)
Iron Cross (8@)


Reverse Deficit DB Lunge: 80x8x4

Hammer ISO Row (Lats): 110x8x4

DB Romanian Deadlift: 160x8x4

DB Incline Raises (Cluster): 15x8x4

DB Preacher Curls: 25x8x4

DB Extensions (Tates): 25x8x4

Hammer Calf Press: 255x8x4

DB External Rotations: 15x8x4

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute 8.8 MPH and 2 minutes at 3.0 MPH.

TBT Week 3 Workout 1

I will begin just by saying that I had a huge dinner last night, a couple of big beers, and after I left the Cantina I had the jones for a hamburger, some fries, and a coke. And when I woke up at 2PM and arrived at the gym at 3PM, I still weighed 217. Just had to say that;)

No, I don't do this regularly;)

Bulgarian Split Squat: 80x5x4. Had no easy time of it, considering that I only had a day's rest between this workout and the last one. Thought of Joe DeFranco's description of this exercise as "the one that will crush your hip flexors, glutes, and VMO" as pretty fucking accurate.

Assisted Wide Grip Chinup (Green Band): BWTx5x6. The groove of this one was better than doing the wide pulldowns: my back gave out before my arms and shoulders did.

DB Deadlift (Total Weight): 200x5x4

DB Shoulder Press: 55x5x4

DB Preacher Curls: 30x5x4

DB Extensions (Tates): 30x5x4

Hammer Calf Press: 290x5x4

DB External Rotations: 20x5x4

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute at 8.8 MPH and 2 minutes at 3.0 MPH

217

Took my weight this morning, and weighed in at 217 for a nice one pound drop. So the diet adjustment is working. And I'm sure the squat sessions probably gave my metabolism a boost. I have 25 weeks left in my plan and am actually doing better than expected. 205 was my goal weight but I might end up in the 190s. Maybe, since my heavy cycle begins in 7 weeks.

All I have today is Abs Class. Since I've worked out for three days straight, I'm gonna have some beer and relax.

TBT Week 2 Workout 3

1.25 hours of walking with the body armor on

Pistols (Descent Only): BWTx15x3

Hammer ISO Row (Mid): 70x15x3

45 Degree Hyper: BWTx15x3

DB Incline Raises: 8x15x3

DB Preacher Curls: 20x15x3

DB Extensions (Tates): 20x15x3

Hammer Calf Press: 200x15x3

DB External Rotations: 10x15x3

Intervals on a Treadmill (1.5 Degree incline): 3 intervals of 1 minute at 8.4, 8.6, and 9.0 MPH and 2 minutes at 3.0 MPH.

I'm glad that I got this week done, 6 more to go. Motivation-wise, it was my toughest week, maybe because I'm bored and want to really start hitting the heavy stuff but after the last two squat days, I'm gonna milk the benefits of single leg work that much more. While my week didn't exactly go as I planned it, that's also the good news;)

Paid!!!

Tuesday:
Took my usual long walk in my body armor. God, I feel so lazy and unmotivated!!!

Wednesday:
I was gonna do absolutely nothing until I got a care package from my wife that contained sour candy, a Father's Day card, pictures, my Blast Straps, Sting Ray, Manta Ray, wrist wraps, and a pair of average (green) bands. Noiw, all of the sudden, I kinda had the motivation to train.

Then I got to my room after work and dozed off!!!

I got up, grabbed my bands, and though I still did not want to work out I wanted to see what my squat was like. I worked up to a slow but steady 205 single in the box squat with the green bands hooked up. My squat has never been this stable or strong before. I'm stoked. I even experimented with setups for chinups, pullups, and assisted pistols (no more descent only, even if it was only enough assist for 2 reps each leg).

Thursday:

After Ab Class, I went in to do the workout that I should have done yesterday. But first, I had an even bigger squat jones to entertain. I wanted to test my squat, ass to grass. I got up to 215 for 5 reps with a full 1 Mississippi pause at the bottom and smooth ascent each time and just left the rest in the tank. Eric Cressey's article that inspired all this single leg work should have come sooner than it did - - - could this be what I was missing all this time?

Then came the regularly scheduled workout:

Reverse Deficit DB Lunge (weight is total): 80x8x3.

V-Handle Pulldown: 105x8x3.

DB Deadlift (weight is total): 190x8x3.

DB Incline Raises: 15x8x3 (Cluster).

DB Preacher Curls: 25x8x3

DB Extensions (Tates): 25x8x3

Hammer Calf Press: 250x8x3

DB External Rotations: 15x8x3

Intervals on a Treadmill (1.5 Degree incline): 3 intervals of 1 minute at 9.0 MPH and 2 minutes at 3.0 MPH.

TBT Week 2 Workout 1

Friday: Walked in my body armor for 1.5 hours. Played 4 games of really good volleyball. We played a department that we beat the week before and they came out swinging. We still beat them 3 games to 1, but we had to work for it. Then I ran to the CLU and showered and ran to the Cantina to catch Hinder ("Lips of An Angel"), who were kind enough to do a free concert for the troops. They kicked ass.

Saturday: Same thing. Right after Ab Class.

Sunday: Should have worked out. Slept until 2PM, went to check my weight (now I'm 218), got a haircut, futzed around on the computer at work, ate a really good dinner (Been eating lower carbohydrate diet to stimulate some fat loss, but today was not the day.), took a two hour nap, talked to a friend of mine I've been playing phone tag with for weeks and finally reached her. There went the day.

Today: Made up for not working out Sunday by doing Week 3's workout.

5:15PM:
Reverse 90/90 Stretch@4
Inverted Hamstring Stretch@4
Forward Lunge, Elbow to Instep@4
Quad Stretch
Combination Hamstring/Calf Stretch
Inchworm@4
Shoulder Complex
Leg Cradle
Glute Bridge (Marching)(Knee Extension)@6
Knee Hug
Drop Lunge (6@)
Stationary Leg Swings (10 reps, front to back)
Stationary Leg Swings (10 reps, side to side)
YTWL@10
Drop Squat and Stabilize@3
Squat Jump – Non Countermovement@3
Scorpions (8@)
Iron Cross (8@)
Fire Hydrant Circles (10@, forward and backward)
Low Pogo Jumps: 3 sets of 20 seconds
High Pogo Jumps: 3 sets of 20 seconds

6:30PM: Ab Class


7:00PM:
DB Bulgarian Split Squats (weight is total): 40x5x4

Wide Grip Lat Pulldown: 105x5x4

DB Romanian Deadlift (weight is total): 180x5x4

Hammer ISO Shoulder Press: 85x5x4

DB Preacher Curls: 30x5x4

DB Extensions (Tates): 30x5x4

Hammer Calf Press: Worked up to 290x5x4

DB External Rotations: 20x5x4

Intervals on a Treadmill (1.5 Degree incline): 3 intervals of 1 minute at 8.4 MPH and 2 minutes at 3.0 MPH.

TBT Week 1 Workout 3

Yesterday, I walked for 1.5 hours in my body armor. Weather is now blowing in from the desert so I wasn't dripping wet at the end. Just wet. The nights are starting not to be as cool anymore.

Today, I decided to test my 15RM on some movements rather than bet on the 50-55% of my 1RM last cycle. I ended up surprising myself and having a great workout.

6:30PM-7:00PM: Abs Class for 30 minutes

8:00PM - On

Pistols (Descent Only): BWTx15x3

Hammer ISO Row (Mid): 60x15, 65x15, 75x13

45 Degree Hyper: BWTx15x3

DB Shoulder Press: 30x15, 35x11, 30x15

DB Preacher Curls: 15x15, 20x15x2

DB Extensions (Tates): 15x15, 20x15x2

Hammer Calf Press: 200x15x3

DB External Rotations: 10x15x3


Intervals on a Treadmill (1.5 Degree incline): 3 intervals of 1 minute at 8.4, 8.6, and 9.0 MPH and 2 minutes at 3.0 MPH.

TBT Week 1 Workout 2

Mobility/Warmup:
Reverse 90/90 Stretch
Inverted Hamstring Stretch
Forward Lunge, Elbow to Instep
Inchworm
Shoulder Complex
Leg Cradle
Glute Bridge (Marching)(Knee Extension)
Knee Hug
Drop Lunge
Stationary Leg Swings (10 reps, front to back)
Stationary Leg Swings (10 reps, side to side)
YTWL
Drop Squat and Stabilize
Squat Jump – Non Countermovement
Scorpions
Iron Cross
Fire Hydrant Circles
Low Pogo Jumps: 3 sets of 20 seconds
High Pogo Jumps: 3 sets of 20 seconds

The Workout:
Reverse Deficit DB Lunge (weight is total): 80x8x3. The deficit is now a step higher than the last time.

V-Handle Pulldown: 105x8x3. Used a handle with a wider V with a fatter handle.

DB Deadlift (weight is total): 190x8x3. I didn't have legs for this today. Legs still beat from Sunday, warmup took a bit out of me, the lunges REALLY took it out of my legs to the point where I had no launch. I pretty much muscled it up, saw stars after each set.

DB Incline Raises: 15x8x3 (Cluster). Did not have 12 lbs DBs but this was much better. I could do 4 reps with this weight. So I did 4 reps with one arm, then the other, then back again.

DB Preacher Curls: 25x8x3

DB Extensions (Tates): 25x8x3

Hammer Calf Press: 250x8x3

DB External Rotations: 15x8x3


Intervals on a Treadmill (1.5 Degree incline): 3 intervals of 1 minute at 8.4 MPH and 2 minutes at 3.0 MPH.

TBT Cycle 2 Begins

Last week,I completed week 8 of TBT: Day one (3 sets of 18),day 2 (3 sets of 8), day 3 (3 sets of 12). Then took off a week from weights and relaxed my diet. So yesterday, I began anew at 220 lbs.

I'm hoping that this will be the workout that gets me to 210. To that end, I made minor adjustments to the cycle and my training week. In weeks 1 thru 4, day 3 had one less set than all the other days; in weeks 5 thru 6, its two sets for each day, and in weeks 7 thru 8, it's 3 sets of everything. I upped the volume for this cycle, and now it looks like this:

Weeks 1&2: Day One (3 sets of 5), Day Two (3 sets of 8), Day Three (3 sets of 15)
Weeks 2&4: Day One (4 sets of 5), Day Two (4 sets of 8), Day Three (4 sets of 15)
Weeks 5&6: Day One (3 sets of 18), Day Two (3 sets of 8), Day Three (3 sets of 12)
Weeks 7&8: Day One (4 sets of 18), Day Two (4 sets of 8), Day Three (4 sets of 12)

In my last week or two of my last cycle, I started using 8 movements vice 6, 4 big and 4 small. Same here. The 4 small ones will be the same all the time: DB Preacher Curls, DB Extensions, Hammer Calf Press, And DB External Rotations. All for structural balance for the bench except the calf stuff. My goal is 40bs in the curls and extensions, and 8 reps of 20 lbs since we don't have 18 lbs dumbbells. There will be no benching or pushups here, just shoulder work: 2 days of presses (one with dumbbells and one on the Hammer ISO Shoulder Press) and one with side laterals to get my shoulders where I want them: 60 lbs DB Presses for 8 reps (I'm 4 reps short). After this, I will take another week off from the weights, then go on my 18-week powerlifting cycle.

My training week now no longer has a built in day off. Used to be that on Sundays, I did jack shit. Now, Sunday kicks off my workout week and Saturday is just for Abs Class and volleyball and a night at the Cantina. That's day off enough for me.

6:00-7:30PM: Walked in my body armor

9:30 PM:
DB Bulgarian Split Squats (weight is total): Worked up to 80x5,90x2

Wide Grip Lat Pulldown: Worked up to 105x5, 120x3

DB Romanian Deadlift (weight is total): Worked up to 180x5, 200x2

Hammer ISO Shoulder Press: Worked up to 90x4 each arm

DB Preacher Curls: Worked up to 30x5, 35x1

DB Extensions (Tates): Worked up to 30x5, 35x1

Hammer Calf Press: Worked up to 340x1

DB External Rotations: Worked up to 20x4

Intervals on a Treadmill (1.5 Degree incline): 3 intervals of 1 minute at 8.2 MPH and 2 minutes at 3.0 MPH.

A Short Summary of TBT Week 7

Wednesday, pulled a mid/upper back muscle doing lat pulldowns and DB Reverse Lunges . . . WTF!!! Managed to get through almost everything but ditched the DB RDLs and sprint intervals as a precaution. Then I took two days off.

Saturday, did the Abs Class and vest walking. Took Sunday off.

Monday, I more than made up for not doing the RDLs on Wednesday, and completed the third workout of week 7. Pulled 260 (130 lbs DBs) in the dumbbell deadlift, so I'm 20 lbs away from my goal of pulling the 150s. Did my two intervals at the end. But my biggest highlight happened out of the gym. While leaving the office at night after blogging this, I got on the chinup bar outside of the building and finally got one (just a tad bit of kipping). The last time I did a chinup was at around 178, around 1994. I'm around 218-219 now.

Week 8 begins today.

TBT Week 7 Workout 1

Memorial Day, as was this whole weekend, was spent being lazy and easy. Woke up at 2PM feeling super refreshed, went to hit the weights, ate probably more BBQ than I should have, then kicked back for 45 minutes before going to Ab Class and running intervals.

Bench Step Ups: BWTx18x3

Hammer ISO Row (Lat emphasis): 60x18x3 each arm

Inverted Hamstring Stretch: BWTx18x3 per leg.

Close Grip Pushups: Set of 17, 13, and 11 reps

DB Preacher Curls: 15x18x3

Hammer Calf Press: 200x18x3

DB External Rotations: 8x18x3

Intervals on a Treadmill (1.5 Degree incline): 2 intervals of 2 minutes at 8.2 MPH and 1 minute at 3.0 MPH. I did it, and this time it was only the last 20 seconds that sucked. I was afraid of the second interval but it wasn't as bad as I thought it would be, so my recovery was quick.

Oh, and my weight today was 219. Ka'chow!!!

Last Two Days

Thusrday:
Ab class, 75 minute walk with body armor on.

Friday:

This is how I made up for not doing the intervals on Wednesday, plus a bonus for mobility's sake:

Walked 2 laps around the field
Reverse 90/90 Stretch@4
Inverted Hamstring Stretch@4
Forward Lunge, Elbow to Instep@4
Inchworm@4
Jogged one lap around the field
Shoulder Complex
Leg Cradle@4
Glute Bridge (Marching)(Knee Extension)@6
Knee Hug@4
Drop Lunge (6@)
Side Shuffle for 30 Yards and back
Stationary Leg Swings (10 reps, front to back)
Stationary Leg Swings (10 reps, side to side)
YTWL@10
60 percent sprint 40 yards, backpedal back
Drop Squat and Stabilize@3
Squat Jump – Non Countermovement@3
Scorpions (8@)
Iron Cross (8@)
85% Sprint for 40 yards, backpedal back
Low Pogo Jumps: 3 sets of 20 seconds
High Pogo Jumps: 3 sets of 20 seconds
Full Sprint, 100 yards

Pistols: Managed to do a complete one in each set, then BWTx11x2 (descent only)

V-handle Pulldowns: 90x12x2

DB Deadlifts: 140x12x2.

Incline Bar Pushups: BWTx12x2

DB Preacher Curls: 20x12x2

Hammer Calf Press: 200x12x2

DB External Rotations: 10x12x2

Intervals on a Treadmill (1.5 Degree incline): 2 intervals of 1.5 minutes at 8.2 MPH and 1.5 minutes at 3.0 MPH. Week 6 of TBT down, 10 more to go.

TBT Week 6 Workout 2

Yesterday, I got back to my room at 5:30 PM and took a nap (skipped dinner, I was so sleepy). For 4 hours!?! As you could imagine, I couldn't go to sleep anymore after that. So after getting up, I got dressed in my PT gear (not really wanting to work out), went to the gym, took off my shoes, jumped on the scale, and headed to the office to talk to my wife for a bit.

220 lbs. If I could have taken off my clothes just to see 219, I would have. OK, maybe not!

After talking on the phone, I went to the gym at 11:30. I felt tired so I saved the intervals for today. But to make up for it, I did next week's workout: 3 sets vice 2 of everything (Notation: weight x reps x sets).

Reverse Deficit DB Lunges (Total Weight Shown): 90x8x3. I set the deficit a little higher, and got more of a workout. The weight felt heavier this way, too, so I might lighten it a tad next time for better form on all reps, not just the first 4 or 5.

Hammer ISO Rows (Lats, Elbows In, Weight per movement arm): 92.5x8x3

DB RDL (Total Weight): 160x8x3

DB Incline Laterals: 10x8x3

DB Preacher Curls: 25x8x3

DB Extensions (Tates): 25x8x3

DB External Rotations: 15x8x3

Now, I can sleep.

It Ain't Always The Heat

I thought that, maybe, it was because I hadn't walked in the body armor in about 4 days. Or, maybe, it was the increasing heat. Whatever it was, today's walk was kicking my ass. I could barely take in a full breath. Halfway through, I realized that it was neither of these things exactly. I had adjusted my vest before the walk and made it too tight, and the chest plate wouldn't let my chest expand. So I took off the IBA, layed it out, loosened the straps, and it was better than ever. Now I could breathe again. That, and it was cooler.

TBT Week 6 Workout 1

Ab Class - 30 Minutes

Bench Step Up: BWTx18x2

45 Degree Hyper: BWTx10x4

Inverted Hamstring Stretch: BWTx18x2

One Armed Neutral DB Press: 25x18x2

DB Preacher Curls: 15x18x2

Hammer Calf Press: 175x18x2

DB External Rotations: 8x18x2

Intervals on a Treadmill (1.5 Degree incline): 2 intervals of 1.5 minutes at 8.2 MPH and 1.5 minutes at 3.0 MPH. Actually, the first interval was 1 minute and 45 seconds. This was the week I was gonna try 2 minutes fast and one minute slow, but the first interval put the kibosh on those plans. It was too difficult. Maybe next week, or I'll try to hit the mark on at least one of the intervals.

I weighed in at a hair under 224 on Sunday. The waist is getting smaller, the legs are getting leaner but harder, and I'm getting stronger in all my lifts, so about the only fine tuning besides keeping an eye on my diet is maybe making sure I'm not doing too much. After all, I won't be in Africa forever, so what I do here I must be able to do at home.

The Past 3 Days

Thursday:
1 hour of walking in my body armor and Ab Class.

Friday:
Day off. Just felt like taking one. . . . usually, it's Sunday.

Today, I made up for Friday but cut out walking in my body armor.
30-minutes on the elliptical trainer at level 10.

Ab Class.

Pistols: Managed to do a complete one in each set, then BWTx11x2 (descent only)

V-handle Pulldowns: 90x12x2

Split Good Mornings: 115x12x2. One set for each leg.

Incline Bar Pushups: BWTx12x2

DB Preacher Curls: 20x12x2

Hammer Calf Press: 200x12x2

DB External Rotations: 10x12x2

Intervals on a Treadmill (1.5 Degree incline): 2 intervals of 1.5 minutes at 8.2 MPH and 1.5 minutes at 3.0 MPH.

Week 5 done, 11 more to go.

TBT Week 5 Workout 2

Straight after dinner:

Dynamic Warm-up Phase (@ means reps each side):
Walked 3 laps around the field
Reverse 90/90 Stretch
Quad Stretch
Combination Hamstring/Calf Stretch
Forward Lunge, Elbow to Instep
Leg Cradle
Jumping Jacks
Seal Jumping Jacks
Jog One Lap Around the Field
Shoulder Complex
Inchworm
Glute Bridge (Marching)
Front Skips 100 yards
Backpedal to starting position
Drop Lunge (6@)
Sideways Running: 20 yards down and back
Stationary Leg Swings (10 reps, front to back)
Stationary Leg Swings (10 reps, side to side)
60% Sprint (arm& posture focus)(20 yards down and back)
Squat Jumps (10)
75% Build Up Sprint (Knee Drive)(20 Yards Down and back)

Ground Based Mobility:
Scorpions (8@)
Iron Cross (8@)
Inverted Hamstring (8@)
Rollovers into V-Sits (10)
Birddogs (10@)
Fire Hydrant Circles (10@, forward and backward)
Mountain Climbers (10@)

Showed up at the gym, sweaty and pumped. Took off my shoes, jumped on the scale and weighed in at 225 lbs. I think my dietary changes plus the addition of the intervals have pushed me past my plateau. Notation: Weight x Reps x Sets

Reverse Deficit DB Lunges (Total Weight Shown): 90x8x2

Hammer ISO Rows (Lats, Elbows In, Weight per movement arm): Worked up to 115x3, then did 90x8x2

DB RDL (Total Weight): 150x8x2

DB Incline Laterals: 10x8x2

DB Preacher Curls: 25x8x2

DB Extensions (Tates): 25x8x2

DB External Rotations: 15x8x2

Intervals on a Treadmill (1.5 Degree incline): 2 intervals of 1.5 minutes at 8.2 MPH and 1.5 minutes at 3.0 MPH. Yes, I still had enough left for those - - - that's why I cut one or two sprints from the warmup. Weight upon leaving the gym was 223 lbs. Yes, I drank a few bottles of water to put it back - - - but it was nice to see.

Why Sandstorms Can Be A Great Thing

I was at a meeting while this thing was brewing in Djibouti. When I came out at about 5:15 PM it looked strangely foggy, then I figured it had been a sandstorm - - - my roommate later confirmed this. So my 80 minute walk with the body armor on found me looking like a bandit with my mouth and nose covered but with the sun blocked, the temperature was a lot cooler.

TBT: Week 5

Started dropping the 1-2 Gatorades a day thing. My weight is plateaued at 226 and this I'm sure is not helping. I drink more than enough water and I'm pretty sure I get enough salt from the food. Don't need more carbohydrates.

Did Ab Class for 30 minutes. Considering it's a lot of repetitions/static/twisting work, my abs are still adjusting to the workload. But I'm not sore in the hip flexors, so the adjusting plus after-workout stretching and mobility work is helping too.

Step Ups: 2x18@BWT

45-degree Hyper: 4x10@BWT. 10 is about the most reps I could do with this.

One Leg RDL: 2x18@BWT. In actuality, it's an inverse hamstring stretch as seen in the Core Performance book.

One Arm Neutral DB Press: 2x18@25 lbs

DB Preacher Curls: 2x18@15

Hammer Calf Press: 2x18@165 lbs

DB External Rotations: 2x18@8 lbs

Intervals on a Treadmill (1.5 Degree incline): 2 intervals of 1.5 minutes at 8.2 MPH and 1.5 minutes at 3.0 MPH. To gradually improve my endurance as well as to push the fat loss along, I am cutting 30 seconds a week from the walking and adding it to my running. Hard but doable, and at only 2 intervals it doesn't leave me for dead. After the 4th week, I'll add an interval and start anew at 1 minute running.

Mobility work and static stretching finished me up.

Last 2 Days

Thursday, I did the Ab Class here on base. So for 30 minutes, I let someone torture me into turning my abs to mush - - - it was like boot camp all over again! Didn't get to do the vest walking because I had last minute stuff at work I had to do and didn't leave at 5PM like I normally do.

Friday:

Woke up at 9:30, slathered on the sunscreen, put on my boonie hat and walked on mostly gravel for 75 minutes with my vest on. With nothing in my gut, this walk was taking it out of me. On the way down, I checked the thermometer and the temperature (humidity and all accounted for) read 121.8 degrees. I'm sure that was taking it out of me, too. You know how they tell people to have at least 8 glasses of water a day? That's just about how much water I drink when I walk.

In the evening, I joined one of my co-workers for a step aerobics class. Yeah, yeah - - - laugh all you want!!! Only 4 people showed up, including the instructor. No, I don't have video!!!! But I'll admit, as uncoordinated as I was in the beginning, it was 30+ minutes well spent. I got my heart rate up and broke a solid sweat. A perfect warmup for my light weight day. So, week 4 is done and there's 12 more to go.

Step Ups (Bench): 3x15@BWT

Hammert ISO Rows (Lats): 3x15@65 lbs each arm

DB RDL: 3x15@100 (50 in each hand)

Pushups: 3x15@BWT (done at a gradual cadence)

DB Preacher Curls: 3x15@15

Hammer Calf Press: 3x15@165

Intervals on a Treadmill (1.5 Degree incline): 2 intervals of 1 minute at 8.2 MPH and 2 minutes at 3.0 MPH.

Ende Neu

BTW, I'm the guy on the left. This was taken at U.S. Navy Individual Augmentee Combat Training (NIACT) at Fort Jackson, South Carolina in February.

I got the blog title from an album from one of my favorite bands, Einsturzende Neubauten. It means "ending new."

I'm currently on a trial separation from my wife, and I'm thousands of miles away from just about everything and everyone I know. It doesn't matter if we told each other that the playing field is even until I get back and we decide where to go from there. My life is pretty much a mess. Except for work, because in the military, in this place, I had better have my head together. And in the gym, where I always focus my energies on the task ahead: a number, a weight, a sign that the last rep is at least one last push away.

I think on Monday's workout, I pushed too hard. Then I walked in the vest for about an hour and 15 minutes on Tuesday in blistering heat. Then add the other stresses. I felt really edgy and drained. I kept trying to find excuses to just not work out.

I have a mission in all of this. I may just give the December 9th Virtual Meet a shot and get my thousand pound total. The other goal is to do so at 206 lbs: I'm about twenty pounds away from that.

So I dragged myself into the gym, because I don't need more delays. And for me, it's also the one place where I can focus on just one thing. Everything else stays at the door.

My legs and glutes were sore all over (the lunge max and heavy DB deads on Monday saw to that), so I was trying to dodge doing the Pistols (Descent only). So I did the Hammer ISO High Rows for 4 sets of 85 first, instead of that. The 4 sets of 8 of pistols were a grind but once it was over, the rest was Ok. I was almost too leasurely about the workout, but that was fine because I was really relaxed and content. After that:

DB Shoulder Presses (Weights is per dumbbell): 4x8@45 lbs

GHR: 30 reps (sets of 8, 7, 6, 5, 4 reps)

DB Preacher Curls: 4x8@25 lbs

DB Extensions (Tates): 4x8@25 lbs

Intervals on a Treadmill (1.5 Degree incline): 2 intervals of 1 minute at 8.2 MPH and 2 minutes at 3.0 MPH.

I'm not gonna turn this into a personal blog but I just had to put it out there. Because while I'm not always gung ho going into a gym, it's always important for reasons that go beyond pure numbers or strength. And that keeps my head screwed on straight!

It Has Arrived!!!

The heat I have been getting told about has finally arrived. Holy shit, it's like taking a deep breath of nothing. Right now (11:28PM, 08MAY05) it is about 81 degrees, with a heat factor that makes it fell like 95.

Weight yesterday morning, shorts and shirt with no shoes: 226. A day off and some more food always does the trick.

Early yesterday afternoon, I did the dynamic warmup and mobility and change of direction drills. I did about 2/3 of it and had to stop, because I felt the lactic acid burn in my chest, I couldn't catch my breath no matter how long I waited. It was so sticky! So I got into the shade, drank 4 bottles of water, and hit the showers. Probably didn't help that I was doing this on the Astroturf on the soccer field, which radiates about 20 more degrees than the surrounding temperature.

Today, since it was even worse, I took the dynamic warmup indoors and shortened it, no sprints. Better idea. Since I hadn't done weights in a week, I was gonna make my last heavy day of this eight week cycle special. Then, afterwards, I started to do the interval stuff on the treadmill a la Afterburn.

DB Deficit Reverse Lunges (weight is each dumbbell): 25x5, 35x5, 45x5, 55x5, 60x1

V-Handle Pulldowns: 75x5, 90x5, 105x5, 120x5, 135x2

DB Deadlifts (weight is each dumbbell): 60x5, 70x5, 80x5, 95x5, 100x3

Incline DB Bench (weight is each dumbbell): 35x5, 45x5, 55x5, 65x5, 75x0

DB Preacher Curls: 15x5, 20x5, 25x5, 30x5, 35x1

Hammer Calf Presses: 200x5, 220x5, 240x5, 260x5, 290x5

Intervals on a Treadmill (1.5 Degree incline): 2 intervals of 1 minute at 8.0 MPH and 2 minutes at 3.0 MPH. I'm doing 4 weeks of this just to get prepped. No rush.

230 No More

This week, I haven't lifted much. Maybe the stress from personal issues zapped my motivation a bit. But since I didn't want to catch up by lifting 4 days in a row, I at least walked with my body armor for an hour plus everyday since Wednesday. Today, I went to the gym in the morning and with just the tee-shirt and uniform pants on, I finally dipped below 230 lbs.

Mind you, I've done this before. This is the first time doing so without resorting to a sauna, or not eating the day before or over-aerobicizing. For me, it's a great sign. Between the weighted vest walking and the weightlifting, I still seem to be maintaining muscle but my waist is starting to get smaller. Now, I just need to schedule out everything. The long energy systems work at the beginning of the weight lifting workouts didn't kill my workouts, but it didn't leave much for recovery.

The only thing I lifted after Monday was a cold 1RM pull of 220 total pounds in the dumbbell deadlift (2 DBs of 110 lbs each) . That's 80 total lbs more than I did on April 13th. Part of that increase was learning the skill, the other was adaptation, the other was the one leg work. I have 13 weeks before this phase is over and I can begin WSFSB III. But it doesn't take a genius to figure out what my goal at the end will be. One is 220 lbs bodyweight. The other? The biggest dumbbells in the gym are 140 lbs, and I'll wear the body armor to get the rest;)

Last 2 Days

Sunday, I did what I usually do for a warmup with some shoulder work, extra mobility stuff, suicides, and a jog around the field thrown into the mix. My flexibility is getting better and my knee pain is gone. My shoulders are really feeling good, too. And a good side benefit is that my weight has begun to drop even steadier. I'm now weighing in at 232 lbs in the evening even after dinner, so 220s should come in about another week. All without tricks. After that, I played my Sunday volleyball games.

Today, was the end of TBT week 3, 13 weeks to go.
Bench Step Ups: 3x15@BWT
Hammer ISO Row (Elbows in Close)(each arm): 3x15@60 lbs
DB RDL (Total Weight): 3x15@90 lbs
Pushups: 3x18@BWT
DB Preacher Curls: 3x15@15 lbs
Hammer Calf Press: 3x15@160 lbs

TBT Week 3, Session two

I didn't work out at all Wednesday or Thursday, and my diet could have been better (far from a bender but definitely not too sensible.). Today, my reward for that was showing up two pounds lighter in the afternoon than last week. Maybe aside from the new warmup or this routine, this was what I needed.

Warmup

One Leg Sit to bench: 4 sets of 8 (both legs) with bodyweight

Hammer ISO High Rows: 4x8@80 lbs each arm

GHR: 28 reps (sets of 8, 6, 6, 4, 4 reps)

DB Shoulder Presses: 4x8@45 lbs each DB

DB Preacher Curls: 4x8@20 pounds

DB Extensions (Tates): 4x8@20 pounds

Volleyball games for a cool down

TBT Week 3 Day 1

Warmup was different today. Got my care package from home with my copy of Core Performance Endurance, so I tried out some new things when I warmed up. Made the warmup longer but it left me feeling really loose and raring to go.

DB Reverse Lunges (weight is each dumbbell): 35x5, 40x5, 45x5, 50x4

V-Handle Pulldowns: worked up to a 135 lbs single

DB Deadlifts (weight is each dumbbell): 4x5@90 lbs. I'm improving really well with this lift. Maybe because of the single leg work, too: I don't have to rock a little to start the first rep anymore and I'm lifting more weight.

Incline DB Bench: worked up to 4 reps with 75 pounders.

DB Preacher Curls: worked up to a 30 lbs triple.

Single Calf Raises: 6 sets of 5

Because of the warmup, didn't have much left to do the elliptical at the end. So I walked around for twenty minutes.

Walking and Volleyball

Walked with the body armor on for 75 minutes this morning, and was reminded by the sunburn on my shoulders why I need sunscreen here in Africa. Ouch!!!

Then I played volleyball in the evening.

Making Up is Not Always The Best Part

Should have done the weighted vest walking yesterday. But I felt like doing nothing. Ok, I drank some beer and played Nintendo Wii Sports with the office. No guilt here.

So, to make up for it, here was todays workout:

Warmup
Walked with the body armor for an hour
Played some volleyball for another hour
Step Ups (armor on): 2x15@BWT+32 lbs
Wide Grip Pulldowns: 70x15x2
Single Leg RDL: 2x15@BWT
Pushups: 2x15@BWT
Calf Raises: 2x15@BWT
DB Extensions (Tate's): 2x15@15
Walked back to the CLU (Container Living Unit)

TBT Modified: Week 2

The Warmup (Until I write otherwise):
Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips — 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Lunge walk x 10 steps down and back
Backpedal x 20 yds. down and back
Squat jumps x 5
75% Build-up sprint — (knee drive focus) — 40 yds. down and back. I did all of this at the soccer field before walking to the gym for the workout. A lot harder than doing 15 minutes on the elliptical for a warmup but more effective. While I'm not trying to do anything intense for aerobics right now, this may help.

The Workout:
One Leg Sit to Bench (Pistols): 3x8@BWT
Incline Laterals: 6x8@10
DB RDL: 3x8@140 (70 pounds in each arm)
Incline Pause Pushups w/Pushup Bars: 3x8@BWT
DB Curls: 3x8@25
Assisted Dips: 3x8@117 (120 lbs of assist)

15 minutes cooldown (Elliptical) and mobility work

The Last Couple-A Days

Yesterday:
15Minutes on the elliptical plus the Parisi Warmup.
Reverse DB Deficit Lunges: worked up to 70 (35x2) for 5 reps, then 2 more sets
Hammer ISO High Rows: 90x5x3
DB Deadlifts: Worked up to 170x5 (85 in each arm).
DB Push Press: 55x5x3
DB Hammer Curls: 35x5x3
Hammer Calf Press:290x5x3
20 minutes on the elliptical to finish


Today:
1 hour walk with the body armor on.

Easy Like Sunday Morning

Just about everyone today had the day off. Not sure why, I don't read as much official e-mail as I should, I guess.

So, I woke up at 2:30PM (12+ hours of sleep), got my PT gear on, then my body armor, then my sunglasses. Then I stepped outside. It was nice and quiet, with a good sea breeze. I walked for an hour at a good pace, on sidewalk, gravel, and 3 laps around the soccer field (artificial turf). After that I took a shower and shaved and brushed my teeth and when I got back to the room, I felt so blissfully tired and relaxed that I almost took a nap. Then on to dinner. That was my PT for the Day.

BTW, here's my weight workouts from last week. Since I don't like backblogging, I'll keep it simple:

Monday:
Reverse DB Deficit Lunges (Basically, front foot is elevated): worked up to 50 (25x2) for 5 reps.
Hammer ISO High Rows: Worked up to 100x1 per movement arm, then 90x5 back off.
DB Deadlifts: Worked up to 140x5 (70 in each arm).
DB Push Press: 50x5x3
DB Hammer Curls: 35x5x3
Hammer Calf Press:290x5x3

Wednesday:
One Leg Sit to Bench (Pistols): 3 sets of 8 with bodyweight
DB Upright Rows: 20x8x3
DB RDL: 120x8x3 (60 pounds in each arm)
Incline Pause Pushups w/Pushup Bars: BWTx8x3
DB Curls: 25x8x3
Assisted Dips: 3 sets of 8 with 120 lbs of assist

Friday:
Step Ups: BWTx15x2
Wide Grip Pulldowns: 60x15x2
Single Leg RDL: BWTx15x2
Pushups: BWTx15x2 (gradual cadence, medium grip)
Calf Raises: BWTx15x2
DB Extensions (Tate's): 15x15x2

Each session begins with 15 minutes of elliptical, then the Parisi Warmup, then 20 minutes on the elliptical to finish. Except Friday: warmup was 4 games of volleyball. So week one is done, 15 more to go.

Back in The Habit

It's been a bit hard to get in a habit of working out here in Djibouti. Not because of the heat. Mostly, it's a lack of motivation (I'm even getting emotionally adjusted now being away from my wife and child). Last week, it was injuries. The day after walking around for an hour with my body armor on, I was doing jump training and a jump that I had made the week before, I missed and skinned my left shin. After that, I just decided to squat and since I hadn't done so in a long time, I pulled muscles on the inside of both thighs. Day after that, I was playing basketball when I tried to stop on a dime at full speed and I pulled both calves, then a glute later on. Some would say that I'm getting old. But after much thought, I thought that I've never been a big stretching person. And I've never put in the amount or regularity of mobility work that I should.

Three articles really got me thinking. One was Eric Cressey suggesting 3 days of single leg work a week for 2 months. Another was Cardiovascular System Training Principles, Part 2 by Joel Jamieson on the Elite FTS site. Another was an article on Sports Illustrated about how the Phoenix Suns are fixing up Shaquille O'Neill (I think the Suns have the most injury free team in the NBA).

Then this week, I started Chad Waterbury's Total Body Training but substituted the single leg work for the squats, dumbbell work for barbell work. I'm doing the body armor walking sometimes but have found myself playing a lot of volleyball at night and some basketball. Aerobically, I've been keeping it low intensity. And I've started to do the Parisi Warmups every time I go to the gym. Probably after 2-4 months of this, aside from being in pretty good shape, I'll start to slowly ramp things up. The single leg work is humbling, especially the pistols - - - I can't squat up, and going down is hard. The DB Deadlifts were a real eye opener: 70 lbs dumbbells for 5 reps, and my core was tiring out right when my glutes and low back were. Give me a few weeks and I'll say if this workout is effective. But so far, I don't feel really beat up and I'm having fun with the volleyball habit. Don't know how this will affect my lifts but right now, that's not on my mind.

Stay Tuned.

RE Upper Body

DB Shoulder Press: 30x12x4

Wide Grip Lat Pulldowns: 60x12x4

Rear Delt Machine: 50x10x4

Lying Incline Laterals: 8x9x4

Db Shrugs: 45x10x3
Hammer Curls: 20x10x3

Hex Holds w/25 lbs DB: 3 15- second holds

DE Lower Body

Box Jump: 8 sets of 3. Really, it was jumping onto a section of wall outside that was 6-7 inches above the knees. Really got my blood pumping.

Step Ups: 3 sets of 10 to a bench that was at knee level.

ProMaxima GHR: 1 set of 6, 1 set of 5. That was all I could do. This machine did not have anywhere the feel of my EliteFTS GHR at home, but it will do. The early leg work left me little for anything else.

Leg Raises: 4 sets of 4

Incline Situps: 4 sets of 15, 12, 11, 10 reps

ME Upper Body

Hammer ISO Shoulder Press: Worked up to a 65 lbs 5RM, then did one back-off set of 55 lbs for 5 reps.

Pec Deck: 70x12x3

Hammer ISO Super Incline Press: 45x12x3

Hammer ISO Row: Worked up to a 100 lbs 4RM

Rear Delt Machine: 45x15x3

Trap Bar Shrugs: 144x8x3

Hammer Preacher Curl Machine: 45x9x3

I'm trying to follow the WSFSB III template. Since it's a small gym, I can't really superset anything.

News From The Other Side of The World

I arrived in Kuwait today at 2300/08FEB29 (their time), and will soon find myself in Djibouti. My training was done on the 27th. Since I haven't posted in a while, a little catch up this will be.

On January 25, I weighed in for the PRT at 228 in the morning, no clothes and nothing extraordinary done other than not to eat the day before - - - good for a temporary 5 lbs loss. My bodyfat finally dipped below 20% for the first time in almost a decade. Of course, I'll credit the workout: it paid off for me to do more repetition work than speed work, and have the other day be a heavy day. But not having to go in the sauna or overdo the aerobics was the trick for me. And on the 29th, I passed the actual PRT with a good medium and reenlisted the next day.

On February 9th, I sadly kissed my family "good-bye" (I always tell my wife it's really a "see ya later") and headed off to Fort Jackson in South Carolina to begin training for my deployment to Djibouti. My days were so busy and spoken for that I did not touch a weight the entire 3 weeks I was there. Actually, that's not really true: with full body armor, M16, Kevlar helmet, and Camelback I was probably walking around with 60-70 extra lbs most of the week which wears on you in a whole different way (Good thing I was not big enough for the extra large body armor!!!). We did PT 3 days a week sans gear, too, shot around a lot (I qualified Sharpshooter), and learned urban warfare, IED detection, and other things. Then we ran a convoy scenario complete with ambushes along the way and fighting our way through a city house to house, on our last day.

As soon as I get to Djibouti, I'll start to train again. That's all for now.

ME Upper Body

Woke up this morning with a bad cough, which is what I get for dragging a sled in the cold without a coat. Didn't have to work today because of Martin Luther King Day and my son wanted to go practice basketball with his friend, so off I went at 11: 45 - - - no rush.

Flat Bench Press w/One Pair of Chains: 55x3, 75x3, 95x3, 115x3, 135x3, 155x3, 175x3, 195x1. The 175 triple was smooth and the 195 was, too. Just not fast enough to go for a 195 double.

Close Grip Bench Press w/One Pair of Chains: 125x10, 125x9

Superset:
T-Bar Row: 80x3, 95x3, 115x3, 135x3, 160x1 (1RM), 95x12x4.
DB Lateral Raises: 9 sets repped out with 6 lbs. Top set was 16 reps and low set was 9 reps.

Nautilus Nitro Front Pulldown: 105x12x4.

EZ Bar Curls: 80x6x5.

I was gonna do snatch grip deadlifts, 270x6x5, but after yesterday I just didn't feel it in me. So for 30 minutes I just played Around the World. My shot has become really effortless, so much so that I have to adjust it or I'll overshoot it. In the back of my mind, I kept thinking of the deadlifts and measurement on Friday and whether I should bag it or not. I decided to go for it but only up to a 3rm, and just take my time to get there. I felt as if the previous plan might be too much.

Snatch Grip Deadlift: 165x3, 195x3, 225x3, 255x3, 295x3, 325x4. That last set had me stoked: I hit a 4RM with 275 on December 20th, so this was big for me. And my grip was like glue. My wheels are turning and I'm very seriously thinking of gunning for a 400 lbs snatch grip DL before I leave for Djibouti. That's 5 weeks, if my body lets me.

ME Lower Body

Since there were things I did not do last leg workout, I made up for it today.

14" SSB Box Squat:
Set 1: Bar only (75 lbs, 155 at the top, about 115 at the bottom) for 5 reps
Set 2: 105 lbs (185 at the top, 145 at the bottom) for 5 reps
Set 3: 135 lbs (215 at the top, 175 at the bottom) for 5 reps
Set 4: 165 lbs (245 at the top, 205 at the bottom) for 5 reps
Set 5: 195 lbs (275 at the top, 235 at the bottom) for 5 reps
Set 6: 205 lbs (305 at the top, 265 at the bottom) for 0 reps. I just didn't have anything left to lift it.

Triset:
Trap Bar Shrug: Barx5, 74x5, 94x5, 114x5, 144x5, 164x5, 184x4 (Calculated a max of 204 using Brzycki's formula to compute a 204 max, then multiplied it by .6 for the next 4 sets), 124x10x4

Calf Raises: 11 sets for a rep max

GHR: 11 sets of 10 first with no bands assistance, then purple bands for assistance, then purple plus monster mini, then average (green) band for assistance.

Forward Sled Drags: 65 lbs for 6 trips

Backward Sled Drags: 65 lbs for 6 trips

RE Upper Body

I weighed myself yesterday morning at 234 lbs. When you consider that the Navy allows a maximum weight of about 192-196 lbs for someone my height, you wonder why I even bother to measure it.

Last time, I tried to drop 10 lbs in 24 hours to get down to the 229 where I easily make measurement and gave up too much for the effort and barely made measurement. So my goal was a much easier 5 lbs drop. Even with all the deadlifting and squatting and repetition work that I have been doing plus the elliptical, my weight is dropping gradually but I am starting to lean out and get thicker. I'm hoping that on Friday, the day I measure, I can come in at 233 before I drop anything.

My last week and I'm pouring it on, then I'll take it easy for three days before the PRT on the 29th.

Friday: Lunchtime:
Cybex ArcTrainer Elliptical: Level 6 Cardio, 30 minutes. Next week, it will be Level 7.

Evening (All notation: weight x reps x sets):
Incline Bench Press: 125x12, 11, 10, 9 reps

Nautilus Front Pulldown: 155x3, 165x3, 175x3, 155x3x3.

T-Bar Row: 145x3, 150x3, 145x3x4. I'm improving slower on this lift than the pulldowns, so next time this will be first then the pulldowns second.

DB Lateral Raises: 5xrepoutx6. Top set was 18 reps with a 12 rep low.

Incline Situps: 6 sets repped out. Top set was 20 reps with a 14 rep low. I think all the snatch grip deads have helped this, oddly enough. Did these while waiting for the deadlift platform.

Snatch Grips Deadlift: 185x10x2, 185x12, 185x11, 185x8. Could not find 2.5 lbs plates, so I lifted 185 instead. First two sets should have been 12 reps but I thought it was 10 reps, and I tried to make it up somewhat. My forearms were gone on the last set.

EZ Bar Curls: 60x12x3

Test: 14" SSB Box Squat w/80 lbs of Chain (ME/RE Setup)

Lunchtime:
Cybex ArcTrainer Elliptical: Level 6 Cardio for 30 minutes

Evening:
Since I am training for muscle and strength, not for speed, I will differentiate the setups. In a speed setup, I set the chain so that all of it is on the floor at the bottom position of the squat. In a setup for strength or Repetition, half of it is still on the bar at the bottom. This of course means I have to squat with more control since it is completely off the floor at the top and I don't want it to swing. It also means that the negative is taking something out of you towards the bottom and the change as you rise is tougher. Thus, you will see a notation for the bar weight, top weight, and bottom weight. The effect is very noticeable:

Set 1: Bar only (75 lbs, 155 at the top, about 115 at the bottom) for 3 reps
Set 2: 105 lbs (185 at the top, 145 at the bottom) for 3 reps
Set 3: 135 lbs (215 at the top, 175 at the bottom) for 3 reps
Set 4: 165 lbs (245 at the top, 205 at the bottom) for 3 reps
Set 5: 195 lbs (275 at the top, 235 at the bottom) for 3 reps
Set 6: 225 lbs (305 at the top, 265 at the bottom) for 3 reps
Set 7: 255 lbs (335 at the top, 295 at the bottom) for 0 reps (Couldn't rise with it, spent)
Set 8: 255 lbs (No chain) for 1 rep: felt super light (Probably since more muscle was still firing just to stabilize everything as if the chain was still connected), almost like half of what was on the bar.
Set 9: 285 lbs (No Chain) for 1 rep: Felt good but I was spent, and that's where I stopped.

Using Brzycki's formula for the 6th set (265 from the bottom) gives me a 280 max. About 5 lbs off from actual with no chain, even with 4 attempts above 94%.

ME Upper Body

Flat Bench Press: 95x5, 115x5, 140x5, 165x5, 185x4. Bitchin'!!! Two more reps than last week.

CG Bench Press: 125x10x2.

Nautilus Front Pulldown: 105x10x4

T-Bar Row: 100x10x4

Snatch Grip Deadlift: 165x15x3.

Barbell Curls: 40x18, 40x15x2

RE Upper Body

Lunchtime:
Free Squats: 115x15, 125x15, 135x15, 145x15, 155x14

Evening:
Incline Bench Press w/One Pair of Chains: 95x3, 115x3, 135x3, 155x3, 175x3, 185x1 (Test)

Incline Bench (No chains):185x2, 115x15, 115x10x2

T-Bar Row: 85x15x3

Nautilus Nitro Front Pulldown: 90x15x3

DB Lateral Raises: 12x7, 12x6x2, 12x5.

My back was a bit sore, so I'm saving the deads for another day.

Squat Test Gone Bad

I've been tossing around the idea of a just doing rep work with regular squats with no box so instead of my normal lunchtime aerobic workout like I've been doing, I just tested on raw squats.

Free Squats: 95x3 (I had a belt I borrowed from the gym and it blew out!!! Old, cause I didn't get that big over the holidays.), 125x5, 155x5, 185x3, 215x3, 245x1, 275x1, 305x1, 325x0 (Got to the bottom and the weights started sliding off the right side, I'm trying to keep from killing my back and letting the bar whip out and hurt someone. A closer inspection of the mess reveals that the slide on collars WERE on, but were defective and slid off.), 325x0 (My load was blown).

Barbell Curls: 70x8x3.

I walked to the front counter and handed the lady the collars and told her what happened. She looked shocked and apologized, and said that she thought that the equipment was inspected that morning. When I got home, I inspected my collars and showed my wife and kid how to do the same. Now I know.

ME Upper Body

Lunchtime:
Cybex ArcTrainer Elliptical: 30 minutes, Cardio setting, Level 5

Evening:
Flat Bench Press w/One pair Chains: 55x3, 75x3, 95x3, 115x3, 135x3, 155x3, 175x3, 185x2. Will alternate doing these for threes and a week of doing these for fives with no chains.

CG Bench Press w/One pair Chains: 115x10, 8, 6 reps. These were all rep maxes.

Nautilus Nitro Front Pulldown: 120x8x5

T-Bar Row: 115x8x5

Snatch Grip Deadlift: 165x5, 195x5, 225x5, 255x5, 285x5. After all the back work, I had to really work hard for these. On the set of 255, I was lifting with gloves on and the bar started slipping out of my right hand, I lost my concentration for a moment and windmilled slightly causing a right side mid-back pull. On the 285, I used my bare hands and chalk and that went better. I just stopped there: I could have given 295x5 a shot but played it safe.

EZ Bar Curl: 70x8x5

ME Lower Body (Short Version)

Why do 4 workouts in 4 days? I have 5 weeks until I leave for South Carolina to train. 4 weeks until PRT. I might be able to do the Virtual Meet from Djibouti, but we'll see. I don't want to waste any time, I want to stay on track. Even today, when my legs were really sore from not having squatted in a while, when my son and his friend wanted to go to the basketball court I took that as a hint. I just abbreviated it a bit.

Hoist Compound Motion Leg Press: No weight for 20 reps, 50x15, 100x12, 150x10, 200x8, 250x6, 300x5, 350x5, 445x5, 490x5, 535x4

Cybex Leg Curl: worked up to 130x4.

Thank God, tomorrow is a lazy day!!!

RE Upper Body

Incline Bench Press: 75x10, 95x10, 115x10x3

T-Bar Row: 95x10x4

Nautilus Nitro Front Pulldown: 100x10x4

DB Lateral Raises: 12x7, 12x6x2, 12x5.

Snatch Grip Deadlift: 175x10x4.

Biceps Death: 3 sets, descending from 90 lbs to 20 lbs in 10 lbs increments.

The bench and lateral raises were done as rep maxes, everything else was 4 sets of 10. My rep days are done with different rep schemes for most of the main movements. The snatch grip deadlifts went pretty good despite really sore legs from not having squatted in a while. Don't know how tomorrows leg workout is going to happen but I'll think of something.

RE Lower Body

14" SSB Box Squat: Barx10, 100x10, 125x10, 150x10, 175x8. I came so close to 10 on that last one and it just about blew my head off.

Calf Lifts: Failure at 15, 12, 12, 10, 10 reps.

Lateral Step Ups: 15x10x3

DB Side Laterals: 35x15x4

GHR: 40 reps (Sets of 10, 8, 6, 6, 5, 5 reps)

ME Upper Body

Snatch Grip Deadlift: 155x5, 185x5, 225x5, 255x5, 285x5, 315x2 (2RM). The first two sets were done with a double overhand grip, the others with a staggered grip, the last with straps and a double overhand grip.

Flat Bench Press: 55x10, 75x8, 95x5, 115x5, 135x5, 155x5, 175x4, 165x5x2.

CG Triceps Death: 2 sets with 115 lbs to failure with no boards, 2, 3, 4, and 5 boards (no rest between board changes)

Nautilus Nitro Front Pulldown: Worked up to a 160 lbs single, 135x5x2.

T-Bar Row: Worked up to a 155 lbs single, 130x5x2

Reverse Curl: 50x7x4

RE Lower Body

Lunchtime:
Cybex ArcTrainer Elliptical: 30 minutes at Level 4

Evening:
Hoist Composite Motion Leg Press: 335x10x4

Arched Back Good Morning: 145x10x4

Cybex Leg Curl: 80x10x4

22" Step Ups: BWTx10x4

Hanging Leg Raises: 4 sets of 5

Incline Twisting Situps: 4 sets of 10

The Best Laid Plans II

The why's would be a little much to get into here, but my orders have changed. Instead of Bahrain, I am now headed to Djibouti in the Horn of Africa. Also, instead of leaving in May, it's now the first week of February. Instead of extending in the Reserves like I've been doing for PRT purposes, they are letting me reenlist if I could pass my third PRT in a row - - - On January 29th. Good thing a message came out allowing me to automatically be on the Chief's board without taking an exam, a one-time perk if one is in, leaving, or going to Iraq, Afghanistan, or the Horn of Africa - - - I have a lot to do in even less time than before. All while also taking my son to basketball practices and working on his game, since his season has begun.

That busy-ness is why I haven't blogged much but I'm trying. I've basically been experimenting with different weightlifting approaches, even the lactic acid stuff. I am using the Cybex ArcTrainer elliptical on my off days, since it's more challenging. And I've been playing a lot of basketball scrimmage games. My weight is down to 232 lbs (Morning Weight), and my conditioning is coming along. I've decided to just stay with the heavy stuff, and twice (each) squatting and deadlifting since that has always worked best in a pinch - - - last time I lost too much mass for so little gain that I don't want to go through that again.

This was today's workout.

Lunchtime:
LifeFitness Treadmill: 4 rounds of 1 minute running at 8.0 MPH and 2 minutes walking at 3.8 MPH, using a 1.5 degree incline. When I started Afterburn (modified), running at 7.7 MPH had me at a heart rate of 170. I had to up the speed to 8.0 to get close to the same effect.

Evening (ME Upper):
Close Grip Triceps Death (No Board, 2 thru 5 boards, no rest) 3 sets to failure. 2 minutes rest between sets.

Snatch Grip Deadlift: Worked up to a 275 4RM.

T-Bar Row: 115x5x5

Hoist Assisted Neutral Grip Chinup (BWT 237): 117x5x5

Biceps Death: 3 sets to failure. Essentially, 1 rep with 90 lbs then failure with 80, 70, 60, 50, 40, 30, 20 lbs. Rest two minutes each set.

Grace's Big Squat Day

Two days ago, my wife Grace asked what was on the menu for Leg Day. I told her to "get Gung Ho" because we were going to test her on the free squat. I also told her that it would be filmed for training purposes. She also asked me to post it on my blog, since she does not want to post it on her Myspace page. Feel free to comment.

A few notes. I tried to dial in her depth, even going so far as to do the second rep touch and go from a 14" box. She hated it, because it tempted her to relax upon touching it. Her descent is pretty fast, and I didn't teach her that. Her speed is noteworthy, probably from those huge hams she inherited from her dad. Will have to do some work on depth and her lower back but I think before I leave, she may be ready for 225.

And I'm still trying to persuade her to do a Virtual Meet, Kris:)

ME Upper Body

Lunchtime:
LifeFitness Treadmill: 3 rounds of 1.5 minutes at 7.7 MPH and 1.5 minutes at 3.8 MPH, at a 1.5 incline. This was definitely tougher: at this speed, 30 extra seconds was long.

Evening:
Incline Bench Press: 75x3, 95x3, 115x3, 135x3, 155x3, 175x2. Not my best bench day, but there's next time.

Assisted Pullups (Monster Mini/Light Band): 5 sets of 5

Close Grip Triceps Death (2, 3, 4, 5 Board Progression): 2 sets with 125 lbs. Basically, 15 reps with the 2-Board, quickly continue to failure with the 3-Board, then keep failing up all the way up to the 5-board.

Superset:
DB Rows (Elbows In): 45x10x4
Band Pullaparts w/Monster Mini: 4 sets to failure (4 sets of 5)

Trap Bar Shrugs: Worked my way up to a 204 triple.

DB Curls: 25x8x4

ME Lower Body

Lunchtime:
LifeFitness Treadmill: 3 rounds of 1 minute at 7.7 MPH and 2 minutes at 3.8 MPH, at a 1.5 incline.

Evening:
Arched Back Good Morning: 95x5, 120x5, 145x5, 170x5, 195x5, 205x5

22" Step Ups: 4 sets of 10

Cybex Leg Curls: 115x5x5

Ab Circuit (4 sets): Plank, Lying Leg Thrusts, Woodchopper (Downward), Situps, Woodchopper (Upward), 45-degree Hyper.

That was Friday. Next day was spent playing basketball and walking around with 54 lbs for a few laps.

The New Cardio

I took my son to the gym for two hours so that we can practice basketball. For me, this is a great way to work out without the monotony. I get to run, jump, move laterally, change direction a lot, everything. What I also did today was that every 15 minutes, I jumped rope for 1.5 minutes at a good clip. Then I grabbed two weighted bars like the ones they use for aerobics and walked around for 5 laps around the court holding them behind my back, in front, and overhead: I used a 30 lbs and a 24 lbs bar, for a total of 54 lbs. Then I put down the bars and ran around the court for 3 laps as fast as I could stand. I did 5 of those.

The bars didn't feel heavy, per se. But walking around at a brisk pace with the extra weight really taxed my breathing, and the runs just finished me off. Makes me wonder how much better off I would feel at a much lighter weight. I'll be doing these on my off days when I'm in the gym, maybe even on the track.

I had my son run with a Jump Stretch green ("average")band around his waist, both forward and backward, to improve his running speed and push off. Basically he ran for dear life while I trailed behind him at a much slower rate of speed. He loved that so much (hard as it was) he wanted to see me do it. I thought what's one more killer thing (you should have seen his face turn beet red). Problem was, he couldn't hold me back or the band for long, so I got smacked across the back real good when the band snapped right into me. He wants to try this with the sled, so expect to see me doing those real soon, too.

RE Upper Body

Lunchtime:
LifeFitness Elliptical: Hill profile at level 7 for 30 minutes.

Evening:
Incline Close Grip Pushup (Feet Raised 12"): Failure at 9, 8, 7 reps.

Superset:
Hoist Neutral Grip Chinup (Bwt 240 lbs): 80x12x2, 80x10x2
T-Bar Rows: 80x12x2, 80x10x2

DB Lateral Raises: 10x10x4

Superset:
DB Shrugs: 55x10x3
Hammer Curls: 25x10x3

Wrist Roller: 3 sets of 3

5-Board Press: 145x3, 170x3, 195x3, 220x3.

RE/DE Lower Body

Lunchtime:
Treadmill: 3 3-minute rounds of 1 minute at 7.7 MPH and 2 minutes at 3.8 MPH.

Evening:
14" SSB Box Squats: 75x5, 105x5, 135x5, 165x5, 195x5, 225x5, 255x1. I was going to stop at 225 but just had to know how close was the formula to actual 1RM. The predicted max (Brzycki) was 253 and I got 255.

16" Lateral Step Ups: BWTx10x3

Sumo DL: 175x1x10. Strictly speed work.

GHR: 31 reps in 4 sets (10, 10, 6, 5 reps)

DB Side Raises: 35x10x4

The Best Laid Plans

Lest anyone think that I have been lazy, It's been quite the few weeks.

I got my synthesizer back repaired after a long time of not using it and I've been messing around with a program made by Steinberg called Sequel (A loop based music program that can also record MIDI and instrument sounds). I feel like a music hobbyist again.

The biggest thing for me right now is that I am being recalled to the Middle East next year for a while. This alters some plans. About a month of that is to be spent in South Carolina training Army style which means a lot of running and moving around with an extra 50-60 lbs of gear. I've been messing around with the Westside for Skinny Bastards 3 program, Afterburn for fat loss (I'm at 236 lbs right now, so I've dropped some weight from the last PRT) but now, aside from March's Virtual Meet and PRT 3 weks later, I have to prepare my body for that, too (a lot of people come back from the Middle East with shoulder or knee problems because of the added weight of bulletproof gear, weapons, and other flotsam). Lastly, I have to get things in order so my family has little to worry about while I'm gone - - - my to-do list is being drafted.

But since this is a training blog, not a life blog, let's talk training. I love this template and plan to keep it but since I've changed a few things in it, I'll just blog the workout with no name for the template. The Elite Beginners Manual and WS4SB3 are so similar that I've been using a bit of both, essentially bastardizing them.

The first thing to go will be any sort of speed days. I feel that I've done speed work for so long but my squat and bench should be bigger than it is. I think I've gotten as fast as I could get at my existing level of strength that more speed won't make me stronger. So I will be doing more repetition work on those days.

Second, I feel like my squat should be a lot bigger than it is and even with a big deadlift, my back got humbled with 340 at the bottom. So I'm putting more effort into GMs and front squats and sled work. The repetition days for squats will be done exclusively with 14-inch SSB Squats with a different rep scheme each week, some high and some low. I will do speed work for deadlift, like the Elite manual, but using the sumo, which is my weakest deadlift. Historically, 14" has been best for my overall squats - - - thus the choice.

In the bench, and in particular my shoulders, I'll keep a 3 weeks bench variation/3 weeks shoulder press rotation. The past few weeks, I've been using a DB shoulder press/assisted pullup superset along with some trap work and incline benching on rep days and my shoulders have gotten thicker and been pain free. I will also be using pushup variations on rep days.

As for the fat loss, I'm going to keep NROL's Afterburn setup but will use running instead. I had planned on that 5 days a week using an elliptical AND running in the evenings but I could see where that was headed. I'll just start gradually. If I'm in shape, running at at my usual pace wouldn't be my biggest worry, it's when I start turning to my lactic acid system. I found that a 1.5 incline, and 7.6 MPH speed was a good beginning challenge for me, as was dropping the rest period and increasing the running period each week. On days where I don't run, I'll probably do the elliptical for 30 minutes or go for a long walk. I'll also keep using the heavy bag and jump rope for any other GPP work.

As for milestones or goals, we'll see:)

Westside 4 Skinny Bastards 3: DE Lower

Lunchtime:
LifeFitness Elliptical: 3 rounds of 1 minute at Level 20 and 2 minutes at Level 10

Evening:
14" SSB Box Squat w/80 lbs of Chain: Barx2, 105x2, 135x2, 165x2, 195x2x8. Westside recommends 60 lbs of chain for squats under 400 lbs but with what I have it's either 40 or 80 lbs. I experimented with this setup before PRT: the chains are almost off the ground when I rack the bar. My experiment? I worked up to a 255 2RM and it felt like my head was gonna pop off. I then took the chains worked up to a very fast 325 single - - - the weight felt easy. I know the program calls for jumps but I don't have jump platforms at home. As for the 14" box height, I'm going back to using that as parallel instead of 15", because depth was an issue for me at the virtual meet using 15" for training.

Bulgarian Split Squat w/Front Foot Elevated: BWTx7x3.

GHR: 30 reps in 6 sets. I can't do 10 reps at the moment, and I don't want to use bands, so I borrowed this setup from the EFS Beginners Manual. The goal is to gradually increase the reps but decrease the sets.

DB Side Bends: 30x12x4

Westside 4 Skinny Bastards 3: ME Upper

Lunchtime:
LifeFitness Elliptical: 3 rounds of 1 minute at Level 20 and 2 minutes at Level 10

Evening:
Assisted Pullups:
(Green Bands - Warmup): 2 sets of 6
(Monster Mini/Light Band): 5 sets of 4

DB Shoulder Press: 2 sets of 15 @ 25 lbs

Superset:
DB Rows (Elbows In): 4 sets of 9 @ 35 lbs
Band Pull Aparts (Monster Mini): 4 sets to failure

Trap Bar Deadlifts: 4 sets of 11 @ 94 lbs

DB Curls: 4 sets of 8 @ 20 lbs

PRT Don'ts

I passed the PRT this past Friday, with a Good-Low instead of a Good-Medium. I'm calling this my DON'T because of what I had to do to get out of failing and ending my Navy career on a bad note.

Since April, I focused a lot on strength and ignored all cardio and even a consistent eating habit. When the Virtual Meet came around, I weighed in at 240 lbs and I barely pass bodyfat at 229 lbs/20% BF by Navy measurement. And I had less than a month to get there. I had made some changes after the Virtual Meet: I started to run a few times a week. I started to lift heavy to keep my neck but then switched to Westside For Skinny Bastards III. I started to hit the heavy bag more. In my last week, I ditched the running and started doing lunchtime sessions on the elliptical trainer cranked up to level 15. My back seemed to be getting thicker, and the workouts were great.

On October 3, I woke up and weighed in at 239.5 lbs - - - measurement was on the morning of the 4th. Panic!!! I had a real strong cup of coffee that morning for my only drink, and didn't eat at all. I did 35 minutes on the elliptical at level 15 for lunch and a 1 hour session in the evening at level 7. I weighed in at a surprising 233.5 just before bed. The morning of the 4th, I woke up and weighed in at 232.5 lbs. I drank nothing and attempted to do a 1-hr elliptical session at level 15 but after 30 minutes I felt like I was beginning to bonk - - - I shortened it to 45 minutes. Then I did my two 20-minute sessions in the sauna. I took a shower and felt like a small child was sitting on my chest, and that worried me.

All that, and for what? I came in at 230 lbs but barely passed at the 22% borderline the Navy specifies - - - worse than last time. My neck dropped to 16.5 inches and my waist was 38 inches. Someday, I will remember that when the water goes the muscles go flat. And I had overdone the aerobics. And I felt like crap, with the run to be on the next day.

I started drinking a 50/50 mix of Gatorade and water to put all of my fluids back and by 3 PM, I was at 242.5 lbs. But I felt like my belly was going to pop from that and the big breakfast I had after the weigh-in, because until my water levels were back to normal, I couldn't pee or poop. That evening, I was talking to my wife after dinner and she suggested I have a strong cup of coffee. I did that, and started downing a lot of apple juice since a lot of it has a mild laxative effect. That did it, too well: my stomach finally calmed down at about 2:30 in the morning.

On the morning of the 5th, I weighed in at 237 then headed to the Reserve Center to run and do the pushups and situps. I told the trainer that I hate running by myself because I couldn't pace off of someone (boy, when you're not a consistent runner, this is what happens) and he mentioned that I was allowed to use the treadmill as an alternative. That was a godsend: the LifeFitness pro models have Fit Test programs for the Armed Forces: it sets a 1% incline and you tell it what armed force, how much you weigh, your gender and speed, and you're set. I set it at 6.5 MPH and just used the last 30 seconds to sprint - - - I never had to walk at all. It didn't go so bad, the running work I had done had worked well , I wondered why my dumbass hadn't done it sooner.

On Monday, I will be on a consistent AND sensible program of weights, fat loss, and running. This was the last time I would use extraordinary means like this to pass. I put my body through a lot for very little gain, and at great risk.

Results from The Virtual Meet, September 7

Well the results came out today, and I was pretty happy. Not just because my numbers were better, but I seriously thought I had bombed out.

I took the day off that day unlike the last time when I had to do it after work. Of course, this meant that I had no camera person, and that was just the beginning of my troubles. I did not ensure that my camera batteries were charged and I had no loose AAs, either. After I found a DC plug and a long enough extension cord, I had to set up everything using a garbage can and recycle bins and make sure the lighting worked against a really sunny day. I also had two caffeinated drinks and spent about six rest periods in a bathroom, sick to my stomach. Lastly, I had a perfect layout of what my attempts should be based on a setup by Eric Talmant on the EliteFTS site, and I followed it only on my bench press.

My first squat attempt was 295 and it was red-lighted for lack of depth. Oh, I kept looking over my own video, so that spooked me out. I got two whites on the 315, which I thought would be close (No PR that day). The Eric Talmant setup had me taking a 330 third-attempt and I should have done that. Instead I went for broke with 340, and broke was what I got. Remember how it has been a long time since I had a weight on my bare back? At the bottom, I turned my head to the left to check my depth, lost my tightness, lost control of the bar and it swayed forward on the left, and I couldn't recover so I dumped it. 330 might have been a go. At that moment, I thought I was done but the show must go on.

My benches went well. My attempts stuck to the plan. I got three whites on my first attempt of 215. I got one red light on my second attempt of 225 for insufficient pause. I thought I might have not nailed my third attempt of 240 for the same reason, but I got three whites and a 25 lbs meet PR. Gotta start doing more pause work prior to competition.

Come deadlift time, I was spent and super edgy, so I totally didn't follow the plan. I went for 405 not 365, and nailed it. At that point, I decided on 415 and not taking the 3rd attempt. I got it with nothing to spare, and a 50 pound PR. I didn't total 1000 like I wanted to but I got close (970). I think I worried too much about that grand, though, and took the wrong chances; at this stage, I should worry more about consistency than numbers. BTW, Jon (from Powerlifting Watch), I read your email and totally agree, that shrugging shit at the top has to go!

After that, I took a couple of Imodium and a bath and went with my wife to visit some friends of hers, drank some wine and ate a lot. Next meet should be better, 9 for 9 perhaps. Definitely a grand.

Yesterday's Last Heavy Workout Before VirtualMeet/Today's Deadlifts

1-Board BenchPress: 75x3, 95x3, 115x3, 135x3, 155x3, 175x3, 195x3, 215x3, 235x1. In all likelyhood, 235 will be attempt number two. Then we will see about 240-245. I did this with a grip that was 1 finger closer than normal (ring fingers on the rings) and though this increased my pressing distance it gave me more pop.



Parallel Box Squat: 155x3, 190x3, 225x3, 255x3, 285x3, 315x2. Good for 330-340 squat.



Todays Deadlift: 225x3, 265x3, 305x3, 345x3, 385x2, 405x1. I had to use 35s and 10s for the other 45 pounds. Question is, can I hit that after squats and benches? And on what attempt?

NROL: Fat Loss III

Read Christian Thibaudeau's article "Destroying Fat" and you'll see what I am trying to do. I have the Virtual Meet to think about, so I can't go completely light. And I have the PRT in 5 weeks. I was once measured at 20% BF at 234 but just about the same at 229. So, unlike the last time, I want to lift differently but not overdo the aerobics. This sounded like the way to go . . . . . . . . .

First Giant set with 60 seconds rest after the final exercise:

One round of boxing each set
Front Squat: 135x10x4
Assisted Chinup (Green Band): 4 sets of 8
Lateral Step up: 15x12x4
DB Neutral Push Press: 35x12x4. This left me so winded, but it wasn't over yet.

Second Giant Set with 60 seconds rest after the final exercise:
Squat: 135x20x2
Prisoner Face Pull (Monster Mini): 2 sets of 20. Uses the ankle cuffs on the wrist, less bicep.
Lateral Step Up: BWTx20x2
DB Shoulder Press: 20x20x2

Swiss Ball Crunch: 10x10x2

. . . . . . . . and after the 30 minutes of steady state aerobics on the elliptical at the end, I still think it may be just what I need. But this was the hardest workout I have ever done. I was soaking wet, and even the steady state stuff was spent at 160BPM because my heart rate was already up. I suppose 5 weeks of this . . . . .

NROL: Hypertrophy I

Scheme: 5x5, 90 seconds rest, Superset with full rest.

Dumbell Incline Bench Press: 35x5, 45x5, 55x5, 60x5x4
DB Rows (Elbows In): 35x5, 45x5, 55x5, 60x5x4

DB Neutral Shoulder Press: 50x5x5
Assisted Wide Grip Lat Pulldown (Green Band): 5 sets of 5

Barbell Close Grip Bench Press: 165x5x5
Snatch Grip Deadlift: Worked up to a 255 3-RM, then did 225x5.

Swiss Ball Crunch: 3 sets of 15

Yesterday's Mobility/Energy Systems Work

Lunchtime:
1.5 - 2 mile walk. Why kill myself when I would do that in the evening? That, and right now, even walking leaves me sweaty and tired. Ok, it was hot out!!!



Evening:
Dynamic Warmup Phase (@ means reps each side):
Forward Sled Walking w/45 lbs plate
Hip Crossover (10@)
Scorpions (6@)
Prisoner Squats (10 reps)
Jumping Jacks (15 reps)
Seal Jumping Jacks (15 reps)
Front Skips (20 yards down and back)
Backward Sled Drag w/45 lbs plate
Calf Stretch (6@)
Inchworm (6 times)
Stationary Side Lunge (8@)
Side Suffle (20 yards down and back)
Stationary Leg Swings (10 reps, front to back)
Stationary Leg Swings (10 reps, side to side)
60% Sprint (arm& posture focus)(20 yards down and back)
Ankle Sled Drags w/Sled Only
Inverted Hamstring (6@)
Forward Lunge/Forearm to Instep (6@)
Lunge Walk (10 steps down and back)
Backpedal (20 yards down and back)
Sled Pullthrough w/45lbs plate
Backward Lunge with a Twist (6@)
Drop Lunge (6@)
Sumo Squat to Stand (6@)
Squat Jumps (5)
75% Build Up Sprint (Knee Drive)(20 Yards Down and back)


Ground Based Mobility:
Back Bridges (10)
Iron Cross (Basically, a Scorpion done while on your back)(10@)
Rollovers into V-Sits (10)
Birddogs (10@)
Fire Hydrant Circles (10@, forward and backward)
Arm Circles
Scapular Wall Slides
Mountain Climbers (10@)
Groiners (10@)

Frequency Phase:
Low Pogo Jumps: 3 sets of 20 seconds
High Pogo Jumps: 3 sets of 20 seconds
Cariocas: 20 yards down and back
Sideways Running: 20 yards down and back
85% Sprint: 40 yards
Suicides (2 versions)(Forward and backwards)

Either I have to shorten this, or do it faster. Regardless, I will think about this the next time I let myself go like this, it kicked my ass royally. I was very tight all over, so I will have to pay for a while just to get better. I did sleep like a baby last night, though, and while I'm still sore from Monday I feel a bit looser so that's good.

TBT/NROL: Week 1 Workout 1

Bodyweight this morning: 241. So, I have to drop 12 pounds in 7 weeks.

Lunchtime Aerobics: Intervals on an Elliptical (6 rounds) - 1 minute hard at Level 13 and 2 minutes easy in reverse at Level 6.

Evening (60 minutes rest at the end of the superset):
16" Front Box Squat: 115x5, 140x5, 165x5, 190x5, 215x3 (3RM), 200x5.
Band Assisted Pullup (Light/Monster Mini): 6 sets of 5

Sumo Deadlift: 170x5, 205x5, 240x5, 275x5, 310x1, 275x1
One Armed Neutral DB Press: 25x5, 30x5, 35x5, 40x5, 45x5, 50x5, 55x5 (5RM)

16" Lateral Step Ups: BWTx5, 15x5, 20x5, 25x5, 30x5 (Hard), 30x5
Rounds on the Punching Bag: 6 (Latest addition to the home gym:)

Some lifts I haven't done in the longest, so I tried to work up to a 5RM in 6 sets. I guessed right on nearly everything but the sumo DL, which is why I did 275 for 5 the first time but only one rep the next - - - I overestimated my max at 340.

The boxing was my way of finishing myself off good cardio-wise while getting in trunk rotation work in a more dynamic and fun way. Each round consisted of 10 of the following punches per hand: jab, long punch, bodyshot, uppercut. Then they were combined into 2 minutes of combinations done hard and fast. After that, I felt spent and exhausted in a good way.

The Next 8 Weeks

The next 8 weeks will be the TBT setup by Chad Waterbury but arranged like Fat Loss I and II from Alwyn Cosgrove's THE NEW RULES OF LIFTING. So rather than 4 multi-joint movements followed 2 single-joint movements, it will be a movement for each of the 6 basic ones: Squat, Deadlift, Lunge, Push, Pull, Twist. No extra movements for arms or anything else. And the rest periods will be short or declining as the weeks wear on. The exception is the heavy days in the first four weeks: sets of 5 but the rest periods will be 60 seconds at all times. That makes for 3 superset pairs, with the exercises set very far apart. So, for example, this:

3 sets of 5 (Straight Sets):
Flat BB Bench Press
Seated Cable Rows
Squats
Sumo-Style Deadlift
DB Hammer Curls
Standing Calf Raises

Now looks like this (Especially because I don't want to bench for two weeks):

Deficit Sumo-Style Deadlift, followed by
One Arm Neutral DB Press (Rest 60 seconds)

16" Box Front Squat, followed by
Pullups (rest 60 seconds)

Bulgarian Split Squat, followed by
Weighted Twisting Situps

The first 4 weeks are sets of 5, 8, and 15. The last 4 weeks are sets of 18, 8, and 12.

There will be 2 days for GPP (Off days), Afterburn at lunch using the elliptical (like the last time), and some running since I learned last PRT (The hard way) that I can't get good at running without running. And I will try to eat more sensibly. Goal is to get in the 220s and below 20%BF. The first 4 weeks have a heavy day to support my other goal: a 1000 lbs total at the Virtual Meet (Last Meet I had an 895 total [315-215-365]).

OK, let's do this!!!

EFS Beginners Program: Week 12 Deadlift Test

Chris D. (Strengthnews) told me today that I should have just stepped up to the 250 in the bench vice 245. Something I kept in mind today all the way home from work, Slayer cranked up in the car, as I tried to decide between deadlifting 405 for the PR or 415 for the PR and a grand total of . . . well. . . . . a grand:)

Conventional Deadlift: 135x1, 175x1, 215x1, 255x1, 295x1, 335x1, 375x1, 415x1.

50 lbs PR over the Virtual Meet held February 9th, and my first 1000 lbs. Now, I have to do it in competition. Call it a "training grand!"

That deadlift was ugly. I know it would have passed: no downward motion, no pause, no hitch, full lockout, and I held it at lockout for a few seconds. This whole session, I tried to drill in my head that for something that heavy, I should engage hip drive from the start so that my butt wouldn't rise too soon. Well, I did that. Still, the weight did not fly out of the bottom, it was slow to the knees, and I still got bent over a bit more than I would have liked. Once past the knees, I lockout it out with what I had left. I think all that work with the SSB, once again, helped since the bottom of an SSB squat is just like the ascent on the deadlift. The rack pulls showed their worth at the top. My weak point is the bottom, so in all likelihood the next time I run through this program I will be doing variations of the sumo DL to hammer it, and lower squats plus more good mornings.

So, what's my assessment of the EFS Beginners Program? It is very effective, and a very well designed program. Everything got better, and I gained more control with heavier weights. I especially like what it did for my bench: I handled more heavy weight than any program I've used (mostly because of the board work) and it showed. For the most part, any adjustments I made to it were mostly due to my shoulder. It is also very demanding, so if one's idea of a beginner's program is something out of a magazine a gut check will be in order. And some shoulder prehab worked in is recommended (even though my shoulder problem was stupidity inflicted), since your shoulders will take a pounding. One could even build mass with this program as is, I'm noticeably thicker,
So, what would I have done different?

1.) I learned that parallel for me in the squat is actually 15 inches, not 14, so I should have been doing 17 inches for the high box squat and 13" for the low. It may have made a difference, since I would have handled heavier weight.

2.) I will probably never do rack lockouts again. It was a jarring movement, and it was tough recreating my bench groove with it. I like the boards better.

3.) When doing the deficit pulls, I will use the exact same deadlift style. While the snatch grip deadlifts always help my deadlift, I could have held more with a conventional grip. I will have to build a box to stand on.

4.) I will find a place for the Blast Straps, probably at the end.

5.) Eat better. I ate like crap, and now have to whittle the belly fat away.

6.) Use the prehab stuff BEFORE disaster strikes.

I will probably do this program again in the winter, so we will see if the changes help. Now I want a 400 sumo (which will also help my conventional DL), and my next targets will be a 275 bench and as close to a 400 squat as I could get.

EFS Beginners Program: Week 12 Bench Test

Bench Press: 70x8, 95x6, 120x4, 145x2, 170x1, 195x1, 220x1, 245x1 (PR), 250x0 (I let the pins catch it).

About a year or so ago, I had a 240 lift COLD, no warmups. I started this cycle at 215 (What I benched at the Virtual Meet), and gained 30 pounds on the bench and hit it after warmups and a 220 attempt. I'm pretty happy with it. Now if I can competition-pause it and get it at the next Virtual Meet, I'll be thrilled.

One thing for anyone else who tries the EFS Beginners Program after this: when they say test bench on on day 4, and squat/DL on day 5 . . . . . DO IT. The weights moved faster for me last week, and my right forearm was making itself known. All this because I took a max squat attempt on Monday with a healing shoulder. Should have used a Manta Ray!

Oh, and believe me, I'm second guessing this lift, too. Anyone else out there think I should have gone for 250 vice 245? It's OK if anyone does: part of me does, too. Even though the 245 moved gradually enough to rule out another 5 pounds, who knows!?!

Tomorrow, is the deadlift test, the last test of this program. I'm psyched and not just because that 405 original target beckons me but because I just thought of another target: my first 1000 pound total. With my current total of 585, that would mean I would have to hit a clean 415 deadlift. Hmmmm . . . . . . should I go for 415 or 405?!?

EFS Beginners Program: Week 12 Squat Test

Squat warmup using a 14" Box to rehearse depth, touch and go: 135x5, 170x3, 205x2, 240x2.
Squat: 275x1, 310x1, 340x1 (25 lbs PR).

I'll sum everything up on Friday since it's late. First time in the longest I've squatted with a straight bar and nothing else. Hopefully, my shoulder won't remind me of it. My forearms are, though: they feel pumped. My original goal was 330, and 3 weeks ago my 16" SSB Box Squat was 315x2, so I felt safe going 10 pounds over my goal. I even managed to pause at the bottom to check my depth. The SSB bar works: I had a strong arch all the way and never got bent over at the bottom. Bench on Thursday, Deadlifts on Friday.

EFS Beginners Program: Week 11 DE Squat/DL

Last day, a deload, and almost the end. Next week is test week. Next week I'll have to put on an entirely different game face. Attitude-wise, I'm excited but nervous: those 4 plates in the deadlift beckon me, 250 in the bench seems so close. As always, the squat has me the most concerned - - - always does.



SSB Parallel Box Squat: 75x2, 105x2, 135x2, 165x2, 195x2x6.



Speed DL: 225x1x8



Reverse Hyper: 3 sets of 7



Lying Leg Raises: 3 sets of 10

EFS Beginners Program: Week 11 ME Bench

2-Board Press: 65x3, 85x3, 105x3, 125x3, 145x3, 165x3, 185x3, 205x3. Per the manual, worked up to 80% of last week's total. Or, should I have done 205x1? Whoops!?!

Assisted Pull-ups (Green Band): 4 sets of 7.

Hammer Curls: 30x10x4.

EFS Beginners Program: Week 11 ME Squat/DL

Rack Pulls (2" Below The Knees): 165x6, 205x4, 245x2, 285x1, 325x1, 365x1, 405x1(PR). Goal reached. I was only to pull what my target was for next week's deadlift. A little scary, because I was holding on for dear life with the 405. So barring my grip getting a little stronger, I'm gonna have to pull this one fast. Or about as fast as I can; )

Weighted Situps: 20x10x3

EFS Beginners Program: Week 11 DE Bench

Oh, yeah!!! Last week before test week.

Dynamic Bench Press: 65x3, 85x3, 105x3, 125x3, 145x3x8.

3-Board Press: 155x3, 175x3, 200x3. Per the manual, worked up only to 80% of last week's PR in that lift as a deload.

DB Bench Press: 55x10x3. Could have done a little more, but didn't. My shoulder's feeling pretty good and I didn't want to jinx it.

DB Rows (Elbows In): 55x10x3.

EFS Beginners Program: Week 10 DE Squat/DL

Parallel SSB Box Squat DL: 125x2, 155x2, 185x2, 200x2x8. Deload begins.

Speed DL: 235x1x8

Reverse Hyper: 5 sets of 7 with a Monster Mini Band

DB Side Bends: 40x10x3

Slow Leg Lowers: 3 sets of 10

EFS Beginners Program: Week 10 ME Bench

2-Board Bench Press: 65x3, 85x3, 105x3, 125x3, 145x3, 165x3, 185x3, 205x2, 230x1, 255x1. Target reached.

Assisted Pullups (Green Band): 6 sets of 7

Triceps Extensions (Straight Bar): 55x10x4

Hammer Curls: 25x10x4

EFS Beginners Program: Week 10 ME Squat/DL

Rack Pulls (2" Below The Knees): 175x3, 215x3, 255x3, 295x3, 335x3, 370x3 (PR). I was originally thinking of just tripling my max of 365, so I figured 5 more pounds couldn't hurt much. I'm on track for next week, when I'm supposed to pull my full deadlift target max of 405.

Manta Ray Barbell Lunges: 105x10x3.

Arched Back Good Mornings: 145x10x3

Weighted Situps: 20x10x4

EFS Beginners Program: Week 10 DE Bench

I just received my new computer last week. It was a Velocity Micro PC: I was able to pick everything from the motherboard to what software went in it. The good part was that since it came with no software beyond the OS, I was able to install what I wanted to and avoid the garbage (bloatware) that usually comes with a PC. The bad part was that I had to install it all. So there went last week.

This weekend, I did my Navy weekend, and put in some PT time in the gym - - - as soon as I step out of the office, there's the basketball court and the gym is to the left (The Marines drill there, too.). Saturday, I worked up to a 245 lbs 2RM on the 2-board press, then did shoulder work and stretches the next day.

Today's Workout:

Speed Benches: 55x3, 75x3, 95x3, 115x3, 145x3x8.

3-Board Press: 165x3, 195x3, 225x3, 255x0, 250x3. Don't know what happened with the 255: I wasn't tight, legs weren't planted . . . . weight was fucking heavy. Once it touched the boards, it stayed there. I rested, dropped the weight a bit, then got it. Why push my luck with a weight I'm not attempting in the end.

DB Bench Press: 65x10. DB Rows (Elbows In): 65x5. Very wobbly. I've been babying my shoulders so much that I've become weak with the dumbbell movements. I'll deal with it in a couple of weeks.

Close Grip Bench Press: 135x10x4. My effective substitute for the DB benches (and the band pushdowns). Since I just got done with these on week 9, I knew what to lift and figures it would only help me to do them as an RE movement.

Barbell Curls: 55x10x4.

EFS Beginners Program: Week 9 DE Squat/DL

Parallel SSB Box Squat DL: 125x2, 155x2, 185x2, 210x2x8, 235x2, 265x1, 300x1.

Speed DL: 235x1x8, 275x1, 315x1, 345x1

Reverse Hyper: 5 sets of 7 with a Monster Mini Band

DB Side Bends: 40x10x4

Slow Leg Lowers: 4 sets of 10

Calf Lifts: 1 sets for each set of squats, to failure

Bring on Week 10!!!

EFS Beginners Program: Week 9 ME Bench

Close Grip Bench Press: 55x3, 75x3, 95x3, 115x3, 135x3, 155x3, 175x3, 195x3, 215x3. Reached last weeks goal . . . LOL!!!

Pullups: 6 sets of 8

EZ Bar Extensions: 55x10x5

Preacher Curls: 55x10x5

External Rotations: Repped out at 5, 8, 10, 12, and 15 lbs
Band Pull Aparts: 5 sets of 7
Scapular Wall Slide: 5 sets
Band Traction Work

EFS Beginners Program: Week 9 ME Squat/DL

Friday, I Skipped the lunges and good mornings (last week's shoulder aggravator), and took a risk testing out Week 10's ME Squat/DL movement instead. The risk paid off: my shoulder feels no ill effects, and I have a good idea on what I'm capable of. Of course, I won't be doing them after SSb squats so I may do even better. I think for next week's speed work I will switch to a straight bar with the Manta Ray. For one, I think my shoulder's ready and I found that halfway through the squats my back was getting taxed, instead of towards the end, a sign that I'm starting to overtrain with the SSB Bar.

On Saturday, I felt so exhausted, and all my back muscles were lit. My shoulders were just fine. Actually, I find deadlifts sometimes helps my shoulder. Jim Wendler once joked about the power of the rack pulls as a cure all for everything, maybe he wasn't kidding.

16" SSB Box Squat: 135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x2. 305 was my original goal here, but I felt I could do more after the 285 set. I got two controlled but very slow and hard reps, and that was enough to discourage me from the third rep. Still a PR, and I'll take it.

Rested 10 minutes.

Rack Pulls (2" Below The Knees): 235x3, 265x3, 295x3, 325x3, 355x3, 395x0. Yeah, like I've mentioned before, the top part of my deadlift feels slower than the bottom. And 395 felt like a ton, it wouldn't even budge from the rack. I know, the SSB squats probably took a proper chunk out of me, so I'll wait until Week 10 before I make an assessment.

EFS Beginners Program: Week 9 DE Bench

Hey, it was the holidays, so I'm a few days late. What's four straight days of workouts gonna hurt:)

Shoulder is feeling even better, just have to keep babying it. After this, I have two more weeks of this, then 1 week to test on the 3 powerlifts. The light at the end is getting bigger and brighter.

Dynamic Bench Press: 55x3, 75x3, 95x3, 115x3, 145x3x6, 170x2, 190x1, 215x1. Last three sets were 70%, 80%, and 90%1RM.

3-Board Press: 195x3, 225x3, 245x3. My goal 1RM for next week is 260, so this puts me on track.

Standing DB Military Press (Neutral): 40x10x5. Easier than last week's 4 sets.

Preacher Curls: tested out to an 85 lbs 2RM. As my shoulder gets better, this becomes easier to do.

External Rotations: Rep-outs with 5, 8, 10, 12, and 15 lbs dumbbells.
Band Pull Aparts: 5 sets of 7 with a monster-mini band
Band Traction Work with a purple band. This shoulder "trio" replaces the seated DB power cleans that are part of the program. I'm sure that the power cleans would be great, but I didn't want something jarring my shoulder on top of everything else right now. This has really helped my shoulder get better.