3/31/15

6x10 each:
Fat bar curls - 40 on the bar, don't remember what the bar weighs
Snatch-grip shrugs - 135
Rear delt flyes - 5 kg
Neck flexion/extension - 10 kg

6x10 each:
Neck lateral flexion - 10 kg
Forearm curls - 95
Abs - 50 reps each time thru
Forearm extensions - 15s

I realized this morning that I completely missed the fact that Friday was the anniversary of my father's death. It's not like it was a big milestone - 16 years, not one of those multiples of 5 that usually grab your attention more. But it did mark the fact that I've now lived longer without my father than I did with him. That milestone passed a few years back for my brother, and now it is the same for me. I guess I don't have anything deep or introspective to say about it other than it sucks. Although last year I remember being almost a bit angry that on the 15 year anniversary of his death, no one on Facebook said anything or made any tributes or anything like that. I can't say that I expected them to, but at the same time I felt like he impacted so many people that somebody would remember. Or maybe they did remember but didn't feel compelled to write something. And here I am a year later completely missing it. I guess it's just a reminder that, in time, everything fades. Obviously I haven't completely forgotten about him or anything like that, but with each passing year, I suppose the pain gets a bit less. Or my memory gets worse:). But I'm still grateful that I get to live with the lessons he taught me every day. But I also have to work a hell of a lot harder to be a man he would be proud of.

Training 3/30/15

Parallel box squat - 295x3(x6)
A. Feet-elevated barbell inverted rows - 10, 10, 22
B. Neutral-grip DB bench - 75s - 4x12

After continuing to tinker with the setup some more, I think starting with the next go-round it will look something like this (I will finish this 3 week cycle in the fashion I've started):

Monday
Squat variation - same sets & reps as now
Upper pull - 350 method
A. Upper push - modified RE/volume
B &/or C. Abs/rear delts

Wednesday
Same as now OR a modified 5/3/1 approach

Friday
Deadlift variation - same as now
Upper push - 350 method
A. Upper pull - modified RE/volume
B &/or C. Abs/rear delts

Gotta just embrace the process. I was not doing a good job of focusing, especially during my squats. As I say (yet again), need to get back into meditating. I need to remember it's not about the weight on the bar. Put the work in, focus on the task at hand, and the results will show up.

Training 3/27/15

Low-handle trap bar deadlift - 310x5, 330x5 (x2), 350x3x3
A. Barbell pushups - +20 pounds x10, +40 pounds x10, +40 pounds x16+9 (one chain fell off, had to put it back on)
B. Chest-supported DB row - 50s - 4x10

Deadlifts were feeling pretty good; so good, in fact, I thought 380 and maybe 400 would be in the cards for my last set. But once I tried 350 I knew that wasn't happening. Really caught me off guard, because while 330 wasn't "light," it wasn't particularly heavy, either. Oh well, still got a few weeks to build up anyway. I'll need to make sure to use the chains with the carabiners on them to hold them on. I tried them on my first warmup set, but didn't like the fact that I basically had to make sure I didn't mash the chain between my chest and the bar. Again, I'll fix it next week.
I think I'm also going to move my more movement-based warmup I've been doing, with power speed drills and so forth, to the "off" days, and utilize a mobility and calisthenics warmup I've used in the past. It takes longer, and it takes some getting used to, but it really ups work capacity and I feel a lot better using it. I just need to accept that training may need to take longer than an hour. Get my shit done so I can utilize the time better.

Training 3/26/15

Did a small circuit today. 5x thru:
Band curls - red - 12
Rear delt flyes - 10s - 10
Ab wheel - 8-10
Walking on toes, barbell on back - 135 - 25 yards

Nothing exciting. Probably nothing that will really impact much, other than to raise work capacity a bit and burn a few extra calories.

"Great minds discuss ideas; average minds discuss events; small minds discuss people." -Eleanor Roosevelt
I don't know why so many people feel the need to discuss the lives of others - hell, many times it's people they don't even know. The fact is, most people have enough fucked up shit in their own life to take care of, they should be more worried about that. But I suppose discussing others' inadequacies might relieve the thoughts of your own long enough to get you through the day. Thank God I've long since (mostly) moved on from doing so. I'm certainly guilty from time to time, but I think overall I do a pretty good job of avoiding it. Besides, most of the time I do it, it's people who are consciously making the decision to be charlatans, which irritates me to no end. So fuck em.

Training 3/25/15

A. Wide-grip pullups (hands on the bend) - 3x5 with +20 pounds
B. RFESS - 3x6/leg - 50 pounds
A. Bench - worked up to 245x5
B. Single-leg RDL - 3x6/leg - 50 pounds

Just could not stay concentrating the way I need to. Also, the bench was way harder than I expected, especially because 225 felt pretty easy while working up. I think I may work in more sets of 5 on the build-up on the 5s week from here out, as the volume was pretty low.

Training 3/24/15

5-6x10 (lost count, may have done 6 times thru instead of 5):
Barbell curl
Calf raises - 185
DB shrugs - 90s

5x10:
Band tricep pushdown - gray
Neck flexion/extension - 10 kg
Forearm curls - 95
Wrist extensions - 15s

Ab circuit - 400 total reps

Training 3/23/15

Box squat to parallel - 275 - 3x5, 3x3

A. Barbell inverted row - feet on floor x10, feet on bench x10, feet on bench x20

B. Neutral-grip DB bench - 4x12 - 75s

The parallel on the box squat is technically a lie, since upon video review the top of my thigh is ever so slightly higher than my knee. That said, it's close enough. Was a lot harder than I remembered it, as I though 275 would be easier than it was. However, I think the main problem was simply not staying tight enough. The first set of 3 I could tell I set up really well and that set felt far and away the best. No abs at the end, as they felt pretty worked by the squat work. All in all took me a little over an hour between warmup and a short cool-down on the bike. I think if I had gone slightly lighter, into the 70ish% range (you know, like I tell other people to do?:)) I probably would've gotten done a little sooner as I wouldn't have had to rest quite so long between sets. That said, I'll adapt to the workload soon enough and we'll go from there.

Training 3/20/15

Squat - clusters (30 sec b/w reps) - 295 - 3x6

Bench - clusters (30 sec b/w reps)  - 245 - 3x6

1x20 each:

Bent-over row - 115

Band tricep pushdowns - gray

Barbell curl

At this point I'm going to switch to the template I posted a few weeks back utilizing some concurrent methodologies. While that means cutting this particular training program short, and not realizing the gains I have (hopefully) made, I need something with a bit more flexibility. My back has been giving me trouble here and there, so I need to switch it up a bit to give myself some leeway to change things on the fly if needed. I can still do that with the block model I was following, but it is more rigid. So, the basic outline will be:

Monday:

Squat variation - 3x5, 3x3 wk.1; 6x3 wk. 2; 8x3 wk. 3 (although that is all subject to change)

A. Upper pull RE

B. Upper push modified RE (volume)

Heavy abs (optional)

Wednesday:

A. Heavy/ME upper pull

B. Quad-dominant single-leg

A. Heavy/ME upper push

B. PC-dominant single-leg

Heavy abs (optional)

Friday:

Deadlift variation - same sets/reps as squat

A. Upper push RE

B. Upper pull modified RE (volume)

Heavy abs (optional)

The in-between days will be used for abs/forearms/neck/guns/etc. Or LISS. Just something to get some work in.

My diet is changing as well, as I'm adopting something akin to Jamie Lewis' Apex Predator Diet. Basically, it'll be 3-4 protein shakes per day plus a couple pounds of wings or a bunch of eggs. For now, I'll do one cheat (generally Friday night), and I start getting even leaner, I may move that to 2. We'll see how it all goes.

Training 3/18/15

Deadlift - cluster sets (30 sec b/w reps) - 315 - 3x8
1x12 each:
Standing DB military - 65s
Chinups
DB shrugs - 100s
Hammer curls - 30s

Training 3/16/15

Squat - cluster sets (30 sec b/w reps) - 295 - 3x10
Bench - cluster sets (30 sec b/w reps) - 245 - 3x10
1x15 each:
Bent-over row - 115
DB overhead tricep extension - 60
Barbell curl - bar

Well, it was certainly difficult, which wasn't surprising. I actually did pretty well for the first 6-7 reps of each set. The last 3-4 were definitely grinders, but not terrible until the last set or so. That said, it was a teachable moment. Basically, you realize at the end of the set, when you're tired and wanting to just take a longer break, feeling sorry for yourself, that the iron doesn't care. The iron is the same as it's always been, and the same as it'll be tomorrow. Self-pity will get you nowhere. So nut up, and get the work done.

The Stories We Tell Ourselves

"I need coffee," or "I need an energy drink," or "I can't work in silence, I have to have music or the TV on," or something to that effect. What you come to realize is that they are lies. It is a story you have told yourself. And you've told it to yourself enough that you now believe it to be true. If you don't believe me, try going against it sometime. Just sit down to work, and start doing. Just for 10 minutes. Once you get to 10, tell yourself, "just a bit longer." And then, "just a bit longer." And eventually, you won't even have to tell yourself that. You'll just keep going. The problem with habit forming is that you can't just do it once. 

Once is great. It's awesome. It's a start. But it doesn't make a new habit. 
You will have to force yourself to do it every time, for a while. But eventually, it will get easier. And easier still. And eventually it will become automatic, and you'll start replacing old habits with new ones. And you'll wonder why you ever did it that way before, because the new way results in so much more getting done, and the satisfaction that comes with that. But it's not easy getting there, which is why many people don't. Hell, I'm not. But at least I'm aware of it. Which is a start.


"Fear is the mind killer.

Fear is the little-death that brings total obliteration. I will face my fear.

I will permit it to pass over me and through me.

And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing.

Only I will remain." -Frank Herbert

Training 3/13/15

Squat - 275 (cluster sets - 30 sec b/w reps) - 3x5
Bench - 225 (cluster sets - 30 sec b/w reps) - 3x5
1x20 each:
Bent-over row - 95
Overhead band tricep extension - orange
Cambered bar curl - bar +30
Ab wheel
Good mornings - 95

Decided to do a heavier "deload" and drop the volume ever so slightly. The hope is this will stave off what Dan Pfaff calls Acute Relieving Syndrome, in which the body essentially takes a day or 2 to rev back up following a deload if the drop in intensity is too great. We shall see.

The Fear of Stupidity

From Seth Godin's "What to Do When it's Your Turn":

Stupid is not uncommon. Stupid is the way we feel when working on a difficult problem. Stupid is the emotion associated with learning – we are stupid and then we are not. The pre-learning state is stupidity.

A scientist might work ten years on solving a problem of math or logic or biology. Or a lifetime. And until the problem is solved, she’s stupid. And then she isn’t.

Which is all fine, actually.

The problem comes with the emotion that we’re supposed to feel when we feel stupid: Fear.

We are supposed to be afraid of stupid, to get stupid over with as soon as we can.

Change, of course, makes everyone feel stupid, because change breaks all the old rules, inventing new ones, rules we don’t know (yet).

And so the equation is obvious: Change à Stupid à Afraid.

One way to avoid this is to avoid change.

One way to avoid this is to avoid freedom.

The best way to avoid this is to embrace stupid and skip the last part.

There’s nothing to be afraid of. Nothing except avoiding the feeling of stupid. And stupid is a good thing.

Training 3/11/15

Deadlift - 215 (cluster sets - 30 sec b/w reps) - 3x8
2x10 each:
Standing DB military - 50s
Pullups
Glute-ham raise
DB shrug - 80s
Hammer curls - 25s

I've decided that the drive to write every day is a wasted effort. Not because I think it is bad in and of itself, but a writer isn't what I want to be. Forcing myself to write for an extended amount of time about something that is not specifically parallel to my goals is, in my opinion, wasted time (not that I don't already waste a fair amount). That doesn't mean I won't post anymore - certainly the thought and need to write will arise, and I will write then. It may be on any topic, much as I've written up to now. Training, fatherhood, sports, random shit, whatever. And I'll still keep my training log. But daily content probably won't be a reality, unless I decide to try to write more on training. But the more I think about it, I am a coach, and that's what I want to be. I don't care about being a writer, philosopher, or e-personality.

Training 3/9/15

Deload week
Squat - cluster sets (30 sec b/w reps) - 205 - 3x10
Bench - cluster sets (30 sec b/w reps) - 170 - 3x10
1x15 each:
Bent-over row - 95
Overhead band tricep extension
Cambered bar curl - bar +30
Ab wheel
Good morning - 95

I'm pretty sure I've mentioned before the quote that I read from Lou Holtz - "Frustration is realizing you have no one to blame but yourself." It's one thing to make mistakes. We all make mistakes, and the more we try to accomplish, the more mistakes we will make. They are the cornerstone of any successful person. But it becomes problematic when we continually make the same mistakes. Often is is simply a result of our habits leading us astray. But if we want to be better, we have to realize it and correct it. Put things in place to ensure that it doesn't happen. See problems before they arise. What generally causes you to go off track? What can you do to keep it from happening? These are the questions that must be addressed on a daily basis.

Listen to the Words, Maaaaaan

“What you do speaks so loud I can’t hear a word you’re saying.”

Part of the problem with our 24/7 news cycle and endless entertainment options is that stories have to be created so that people have something to be entertained by. Nevermind that the majority of them are simply who gives a fuck stories that aren’t worth anyone’s time. It frustrates the ever living hell out of me when I hear or read someone say “well so and so said this,” often in the sporting realm. Well guess what, what someone says is completely irrelevant, because what they actually do is the final arbiter. Actions should speak louder than words, but unfortunately too often they do not. It is also for this reason that I do my best to keep my word, and also make sure I only make promises I can keep.

Actions are the currency of society. Make sure you're paying in cash, not credit.

Training 3/6/15

Realized I forgot to post yesterday. Argh.

Squat - cluster sets (30 sec b/w reps) - 3x6 - 280
Bench - cluster sets (30 sec b/w reps) - 3x6 - 230
1x20 each:
Yates row - 125
Overhead band tricep extension - orange
Cambered bar curl - bar +55

I'll use an oldie but goodie from Jim Wendler for today's post:

The meaning of life? Wow. I had a long talk with my wife the other night and we talked about this. Now this is my opinion so many people might not agree with me. The meaning of life, according to me, is to make the world around you a better place. Let me explain. I hear all the time how people need to “make a difference” and “lend a hand”, etc. The problem with this is that most people think that in order to make a difference you need to cure cancer or save a starving nation. They feel like they can’t make a difference. The key is the phrase “the world around you”. This needs to be clarified. The world around each person is different. You don’t have to venture to unknown lands to make a difference. Let’s examine Dave Tate. Dave started EFS and has helped thousands of people reach their training goals. He has answered countless e-mails, phone calls and coached at many seminars. He has helped the lifters at Westside Barbell as well as visitors and coaches that came in. Without realizing it, this helped his business grow. In doing so, he has had the ability to hire more people (let’s use me as an example) and help them achieve a great life. Of course, there is his family and friends, but you get the point. Dave, in the world around him, is making things better.

Even simpler, just thank the people that serve you on a regular basis. Thank the waiter/waitress and the people at the bank. A smile isn’t that difficult.

Understand that we all have a different world that surrounds us. Let’s be honest and say that most lower/middle class people have little shot at being President of the United States. You have to have money to win. But those that choose to embrace that potential role need to take into account that their world is now vastly different than most of ours. But, and I digress, the values of those in the political machine are so vastly different than most Americans, that I wonder if they even realize when they are doing something wrong. I will use Woody Allen as an example. When he married his adopted daughter, everyone thought he was a sick bastard. But sometimes I wonder if Woody Allen’s morals, having been away from the normal world for so long, were so skewed that it really didn’t phase him. The same can be said with many of those in the federal government. How long do you have to be part of the process that everything you were taught when you were young goes out the window?

As far as the biggest problems today – I think the biggest thing is the lack of spirituality in the world. Now this may surprise some people because I have a huge pentagram tattooed on my arm and other assorted “evil” goodies. But again, let me clarify. Spirituality can have a religious context, but it doesn’t have to. What I see around me is a lot of people who are relying on physical objects for emotional well-being and self worth. They believe that by having X car or X house that their life will be better. Look at all the credit card debt and all the commercials on TV that are trying to sell you something. They aren’t selling you a product, they are trying to make you feel guilty if don’t have the correct pair of jeans. They want to make you feel that if you don’t have something, you are worthless. The best thing I ever did was severely limit my TV watching and start going outside more. I don’t get caught up in petty gossip and try to stay away from negative people.

I used to get really mad about some of the above things, but realized that I have a family that I need to take care of and these values are something that I need to pass on. I can’t clean the world if my own house is a mess.

Try, Fail; Try Again, Fail Again...

A never-ending thirst for improvement is necessary to keep pressing forward. Never being satisfied, never being content with the way things currently are. Unfortunately, I do not necessarily possess this, at present. However, as I have discussed all up until now, this is trainable. And I intend to ingrain it in myself. You see, I have a very hard time seeing things as particularly bad for myself, no matter how bad they truly are. How can I possibly be so far down on myself, when I have a beautiful wife, a beautiful son, a roof over my head, and a refrigerator and pantry stocked with food? Not worrying whether I might be shot or beheaded for my views. Not wondering where my next meal will come from. Every time I start to get down on myself, I simply remind myself how good I really have it. That said, I’m far from thriving (relatively speaking), and I don’t have everything I want. And that should piss me off and drive me. And of course, this gratuity for what I have, and this longing for more, do not need to be mutually exclusive.

It’s easy for me to blame it on others – getting sucked into bad habits that take me away from the things I need to do to accomplish my goals. That’s called discipline – doing what you need to do, when it needs to be done. I constantly find myself admiring those who have built these large businesses – say what you want about business practices, but the ability and discipline to set up something so large is quite remarkable, and something you can’t really appreciate until you’re trying to do it yourself.

You will try, and you will fail. You will start a lot, finish not as much, and you won’t like a fair amount of it. But that’s all part of the process. The time you sit by with the fear of imperfection is time wasted, that could have been spent doing and learning. I saw a great quote the other day that said something to the effect of, “an expert has failed more times than a beginner has tried.” It’s a mantra I have to keep repeating to myself, because I am that person sitting on the sidelines, fearing imperfection. I constantly am asking myself, “but what if it isn’t right?” It’s the same question that the greatest in each field had to ask themselves, and likely did, many times. But they forged ahead, and found out that being wrong isn’t the final bell. Success is never final, failure is never fatal. Because even if what we do is right, that doesn’t mean the end of the journey. It just means we’ve found one way, in that particular instance, that is successful. It won’t stay that way forever, and you have to keep moving ahead, keep putting yourself in a position to be wrong, keep learning, and keep getting better.

Training 3/4/15

Deadlifts - cluster sets (30 seconds b/w reps) - 3x8 - 295
2x10 each:
Standing DB military press - 65s
Pullups
Glute-ham raise
DB shrugs - 100s
Hammer curls - 35s
Hanging leg raise

The deadlifts actually felt pretty light in all honesty. I don't remember exactly how 275 felt last week, but I would venture a guess that it was pretty similar. The lack of sleep is catching up to me, however, especially since I felt the need to take in more caffeine, which really just left me feeling shaky and not the best. Lesson learned, hopefully.

Living outside of the guidelines and principles we espouse and proclaim to hold sacred is one of the worst things we can do for our mental health, in my opinion. Conversely, living within them is one of the hardest things we can do. We have hundreds of small choices, and occasionally some big choices, to make every day. What will you use to guide those decisions? Will you stay true to your principles and philosophies, or will you take the easier route in that moment? Will you justify it to yourself, knowing that only you know for sure why you make the choices you do?

Training 3/2/15

Squat - cluster sets (30 seconds b/w reps) - 3x10 - 280
Bench - cluster sets (30 seconds b/w reps) - 3x10 - 230
1x15 each:
Yates row - 125
Overhead band tricep extension - orange band
Cambered bar curl - bar +55
Ab wheel
Good mornings - 115

Next week is a deload, but 2 weeks will be very interesting methinks. I made it through all the reps obviously, but both the squat and bench call for 15 more pounds next time. I will say, if I make it through I think I'll feel like fucking Superman.

The session was going decent, but ran into a speed bump in the middle. I won't go into specifics, but I contemplated shutting it down. Instead, I decided to push through and get it done, and wallow in my sorrows later.

As I sat there feeling sorry for myself and all the fuckups in my life that have brought me to this point, I kept reminding myself that I have no choice but to move forward. We can't fix decisions that have been made. We can change the consequences of those actions. But we can try to learn from the mistakes and make better decisions from here onward.

Time is the one thing everyone has. We all start with the same amount, every day. And we can choose to spend it on whatever we want. But you must also realize that it is never wasted, because you have decided where it will go. The sooner you realize that, the sooner you can decide where you will spend your minutes, hours, and days. 

The time that has been spent is gone. The time that is to come is not here. Be aware of your current status, and where you want to be. Start walking the path, prepared to meet whatever obstacles will inevitably be in your way head on. I can say from (admittedly brief) experience that a life lived in this fashion is the only way to live. Go get what you want. Work for it. Earn it.

Overcoming the Fear

Doubt, fear, hesitation, call it what you want, but it exists in everyone. Some are just far better at pushing and keeping it in those dark spaces. In others, it talks much louder. But it can also come down to how loud you allow it to be. That’s right – how loud you allow it. We all want to pretend we’re victims of our own thoughts, when in reality we can truly control how we think and feel. As with anything, this may require far more work for some people than others. It might require mindfulness or other meditation, it might require any number of strategies. It might require a lot of practice or almost none at all. But the fact is, barring some true psychological issue stemming from a physiological abnormality (some sort of chemical imbalance which can only be treated via medical intervention), we have control over our thoughts and actions. Again, people don’t want to believe it, because it means that it is our fault that we exist in our current condition. And undoubtedly, we are all products of our environment to an extent. We can never truly separate the nature and nurture. However, we can do our damndest to maximize our situation.