Monthly Archives: November 2011

3 weeks

Super busy school week.

Ran a 5k Saturday morning. It was the Savannah bridge run. I literally had no training for it at all. Coming from a complete Anaerobic standpoint it wasn’t that bad gas wise. My legs burnt quickly because the first mile+ is a 10% grade uphill. It was more of my joints and achilles that were the issue and maybe because I did volume squatting the night before. They weren’t used to the stress of moving a 220 pound asshole. Overall it was a huge waste of time. If it wasn’t for a grade I would have never done it. I was actually angry the whole time. Every time someone yelled “YEAH C’MON YOU AN MAKE IT!” from the side of the road I thought to myself, “Go fuck yourself, Fuck you.” Took an ice-bath. I hurt. Finished it in 44:14. Not too bad considering I haven’t ran for two years nor did I attempt to train for an uphill 5k. I still beat a good amount of people and come Tuesday I’ll squat more than everyone on that bridge. No one gives a shit about your 5k time.

Squat: 435×5/420×5/405×3
RDL’s: 330×5/330×3
Pendlay Rows: 185x5x3

Bench: 315x5x3
Dips: 65x5x3

Did this in like 45 min. Had shit to do for the rest of the day. Limited lifting time. Rotating singles and triples on heavy squat days.
Squat: 525×1 (7 out of 10)
Deadlift: 315x5x2
Barbell Curls: 90×10/110×10/130×10

Bench: 370×3
Close-Grip: 315×3/325×3/330×3
Rope Pull-downs/Push-downsx10/8/6
BW Pull-Upsx5x5

Chillin at home . . .

Hanging out at home, Yay. Definitely ruined my sleep schedule already. I was going to bed around 10:30ish and waking up at 6:30-6:45. Now it’s go to sleep around 1:00AM and wake up around 10:30AM.

Had a sweet three-way google+ chat with Brent Kim and Ellee Carlson. It was pretty cool considering I didn’t have sound and all I could do was enter text for us to talk. When the chat opened with video the first thing I noticed was that Brent had his shirt off talking to Ellee. What was I supposed to do you ask? Take my shirt off too and immediately start flexing my traps. They are way bigger than Brents. Yeah I fucking said it. Soon after that, Brent left and Ellee and I talked for like 30 seconds. It was awkward because she looked like she was in a candle lit dungeon waiting for her dominatrix-esk buddy to show up. I enjoyed the chat.

Ellee says “I really meant . . .
Oh! My sub has arrived and I need to put on my stilettos and kick him in the balls for a while”

Anyone else immediately get a mental picture of this?

Squat: 435×5/420×3/405×3
RDL’s: 320×5
Pendlay Rows: 205x5x3

Bench: 315×5/300×5/285×5
Dips: 55lbsx5x3
Side Lateral Raises/Front Raisesx10x3

Rack-Pull: 485×5
Dynamic Effort Squat: 275×2/On the min/10 min
Rounded Back Extensions: BWx10x3
Curlsx8x3 (Hammer/Regular)

Bench: 350×2/365×2/370×2 (Wasn’t satisfied with 370. Too much bounce)
Close-Grip: 315x3x3
BW Pull-Upsx5x3

Couldn’t be more tired

I’ve said before that I help coach/intern/lift at Ironworks every week. This past Monday the baseball team maxed out on Squats. It was tight. There were some good lifts in the low 400’s and most of the guys at least hit in the 300 range. The energy was high and I really enjoyed watching the guys lift. Some fellas in there have a lot of potential to be great lifters. I give a lot of them credit for the training they do. Each guy consistently works hard. It’s impressive.

I offered my belt to a friend on the team and he was looking sharp in my purple belt. A few other guys wanted to know why you should wear a belt, so I started to explain to one guy the importance of one and I started to stumble over my words. It was like a scene from a movie where I am talking like a buffoon and slowly one by more people poke their heads in to pay attention. I got out the explanation eventually, but it could have been more fluid. SMITH.

My roommate introduced me to a show named Community. You should check it out if you give a shit. It’s actually really funny a few episodes into season one.

Squat: 435×3/420×3/405×3
RDL’s: 310×5
Pendlay Rows: 200x5x3

Press: 265×1
Dips: 45lbsx5x3

Truck Push: 3 Pushes/2 Min rest/50 Yards
Truck weighs roughly 5000 pounds

Squat: 495×2/505×2
Dynamic Pulls: 275×2/On the min/10 min
Barbell Curls: 90×10/110×10/130×8

Press: 205×2/215×2/225×2
Close-Grip: 315x2x3
Pull-Ups: BWx5x5
Push-Ups: BWx15x3

Fun Meet, eh?

Meet was real tight. Had two competition PR’s and overall had a blast. Made me want to do more.