3/25/20
Back to a Heavy training day today. Everything continues to feel very solid.
Squats - 270 x 3 x 5 - Not bad at all. Got the last set on video and it moved fast.
Bench - 195 x 3 x 5 - The wider grip is starting to feel much more natural.
Deadlift - 365 x 1 x 5 - This felt easier than I thought it would.
I did this workout at lunch today and it was a blast. Cali and Zeus both came down to workout and offer support. I’m so lucky to have my gym and these two sillies.
3/23/20
Today was a medium day and everything felt really smooth and solid. I’m still stuck working at home and it poured rain all day so I didn’t even get out to walk Zeus. I was ready to move by the time this afternoon rolled around.
Squats - 235 x 3 x 5
Close-Grip Bench Press - 180 x 3 x 5
Power Cleans - 67 kg x 5 x 3 - These felt like a mess last week but I really seemed to hit my stride today
Awesome session all around. So happy to have a home gym.
3/21/20
Walked one awesome mile with Zeus, ate some oatmeal, and got after it. Today was a light day.
Squats - 210 x 3 x 5
Press - 112.5 x 3 x 5
Chins - BW x 5 x (2,3,5) - 50 total reps of various grips
This was a great session. I felt awesome before, during, and after. I never knew squats could feel so good until I started using the Starting Strength method. I’m pumped to see where this goes. The rest of the day will be lots of walking around the neighborhood.
3/19/20
Working at home has me going a bit stir-crazy. I’m so grateful for my home gym. Today was back around to a heavy day.
Squats - 260 x 3 x 5
Bench - 190 x 3 x 5
Deadlift - 355 x 1 x 5
Great session. About three weeks ago, before the Starting Strength seminar, I squatted 260 for a set of five. It felt like shit and was tough. Today’s sets were a joke. I could’ve easily done 10 reps on the last set. That seminar changed my life. I’m excited to see where my squat can go.
3/17/20
Work was nuts today with all this COVID-19 crap going on so I was really ready to smash some weights by this afternoon. Today was a medium day.
Squats - 225 x 3 x 5
Close Grip Bench - 175 x 3 x 5
Cleans - 65 kg x 5 x 3
Squats and CGBP felt ridiculously good. The cleans are definitely going to take some work over some time. Excited for another heavy day on Friday.
3/15/20
Light day today after walking one awesome mile with Zeus.
Squats - 200 x 3 x 5
Press - 110 x 3 x 5
Chins (running clock at 75 second intervals) - 6 x 3, 4 x 4
Great session. I’m determined to train three days per week and not ruin the program by adding in extra shit. My in-between days will just be walking with Zeus and stretching. I may swing the mace a very little bit just because my shoulders are sore from getting used to the low-bar squat position.
3/13/20
First day back training after the Starting Strength seminar, which was several workouts in itself. I am so excited to apply what I learned to my training.
Squat - 250 x 3 x 5 - felt so good
Bench - 185 x 3 x 5 - no problems
Deadlift - 345 x 1 x 5 - solid
I really tried to nail my form on all of these lifts. I’m going to do my best to not add in any unnecessary stuff leading up to next month’s meet.
3/4/20
I got to train barefoot outside in the sunshine this afternoon and it was great. I warmed up with some 10 kg mace swings and then did some KB snatches. I used a running clock at 90 second intervals.
32 kg x 5/5 for the first 9 rounds, then 10/10 for the last round.
I tore a callus off my left hand like a dumbass. Hopefully it doesn’t bug me training this weekend. Followed this up with a nice walk with Zeus. Awesome.
3/3/20
Did a little rowing this morning. Warmed up and cooled down with 500m, and did 10 rounds of 100m springs with one minute rest. this was a lot of fun. Last time I did this, I broke 17 s a couple times. I guess it wasn’t meant to be today because I was pulling as hard as I could.
18.2 s
17.7
17.6
17.5
17.3
17.5
17.3
17.3
17.3
17.2
2/29/20
I drove down to CrossFit Koncepts in Gaithersburg, MD, to attend a bench/overhead press workshop taught by Marty Gallagher, Kirk Karwoski, and Jim Steele. This was kind of the second half of the squat/deadlift workshop I attended last October. We did a helluva lot of reps on the two movements, and I think I may finally be convinced that I should move my hands out on the bench. I’ve always been a narrow bencher, especially with my right shoulder bugging me, but I may have figured out how to bench a little wider without hurting myself. The only set worth remembering from yesterday was a 135 x 3 overhead press. The third rep was certainly a struggle, but it was solid.
The knowledge of Marty, Kirk, and Jim is just incredible. I have gotten a few nuggets from Jim in these two workshops that have been invaluable. I was a little disappointed that Michael Krivka, the gym owner, wasn’t there the whole time yesterday. He is an excellent coach who really helped me during the squat portion of the other workshop.
Time to rest up before heading to Wichita Falls, TX, for a Starting Strength seminar next weekend.
2/28/20
Trained in the basement/garage this morning. I still felt like I was half asleep during this session. I didn’t want to do anything too crazy because I’m going to a bench/press workshop tomorrow down in Maryland tomorrow.
Bench - 170 x 5, 195 x 3, 215 x 3
10 EMOM of weighted (10 kg vest)
3 chins superset with
3 push-ups
One-arm KB rows - 28 kg x 5 x 10 superset with
Dips - BW x 5 x 5
2/27/20
After Tuesdays disaster of a workout I decided to rest on Wednesday, aside from walking a couple miles with Zeus. I wanted to do something this morning that got me breathing a little bit and made me move. The Simple and Sinister protocol with a 24 kg kettlebell was just right.
10 one-handed swings every 30 seconds for five minutes
Rest one minute
One getup every minute for 10 minutes
The swings were actually tougher than I thought they’d be. It’s obvious I haven’t been swinging much, but that will come after April’s powerlifting meet.
2/25/20
Walked Zeus one awesome mile early this morning and then worked out at lunch. One of the advantages of working at home. The only downside is this whole workout felt like cucka poopoo.
Axle OHP - 85 x 5, 100 x 5, 115 x 5 - felt heavy
KB Snatches - 28 kg x 8/8 for 6 EMOM, 1 minute rest, 5/5. I wanted to do 8/8 for 8 EMOM but my form was getting sloppy and I was wrecked.
KB OHP - 18 kg x 2, 3, 5 superset with
Blast Strap Rows - BW x 3 x 6
Nothing after the snatches was doing me any good so I shut it down. I think Sunday’s squat/deadlift/Prowler fest is still in my system. I thought I had been doing a good job of backing off and taking more rest, but I still feel like I’m walking a fine line of burying myself right now. Oh well, keep on keeping on.
2/23/20
Just one of those days where everything felt heavy for some reason. I don’t think I ate enough food yesterday.
Squats - 180 x 5, 205 x 5, 230 x 5
Deadlift - 245 x 5, 280 x 5, 315 x 5
Prowler - 135 x 10 trips - did one trip every 75 seconds. This was the best part of the workout.
Showing the neighbors how to make some real noise. The basketball hoop is my official turnaround point.
I followed this up with breakfast and a three-mile walk on the Schuylkill River Trail with Zeus. Beautiful weather here today.
2/22/20
Went for an hour-long hike at Green Lane Park with Zeus. He was charging ahead the whole time and looked like he was feeling great. It was a beautiful morning and I listened to the new Raw with Marty Gallagher podcast. Hard to beat that.
I swung the Quad Mace around when I got home just to loosen up my shoulders a bit.
360s x 4 x 10
10-2s x 2 x 25
Green Lane Park
2/21/20
Friday bro session at 0430 in the basement.
Bench - 150 x 3, 170 x 3, 195 x 3
BB Rows - 60 kg x 10, 65 kg x 4 x 8-10
One arm kettlebell bench - 20 x 10, 22 x 3 x 10 - these were way tougher than anticipated
Curls with EZ curl bar - 4 sets of whatever
Ab Wheel - 3 x 5 - my goal with this is to be able to do it without my abs being sore for the next four days
Fun times. Looking forward to a nice hike with Zeus tomorrow and some squats and deadlifts on Sunday.