Training Updates


Worked up to 320x2x3 on bench then got one set of cgbp with 235×10.

Conventional deadlift worked up to 465×3

One leg hip thrusts


Front squat worked up to 205 x 3 x 3

Box squat medium box plus 10lb bumper, 185 x 2 x 10 very little hip pain on all the squatting.  Used a band to try to traction the hip and move that femoral head back and down.

Loaded hip thrust 405×8, 315×15, 225×12

One leg hip thrust 10 on each leg

Mil press worked up to 175 x 2 x 3

Training Updates

Workout, Delicious Dinner and Okay Labs

First my workout:

hang clean: 180 x 10 x 3 1:30 rest on these and never really felt exerted

speed box squat, medium box + 45 plate: 165 x 6 x 5 1:00 rest, strict Speed was good on these, and because I didn’t push the depth at the start my hit didn’t even twinge till set 2 or 3. It didn’t feel great by the end but it didn’t feel as bad as normal. I think I’m slowly getting my hip flexors back where they need to be. I was pretty aggressive with the prone butterfly stretch/mobilization today and i think it payed off.

oly bar curl, as fast as possible: 70 x 3 x 10 1:00 rest, strict

2000m test on Concept 2:

New PR on the Concept 2, Monday January 6, 2013
Pics or it didn’t happen, bro.

Finishing in almost 8 flat was a new PR. Already making progress on those 2014 goals. I definitely will be taking down these PR’s once I read up how to set up the rower correctly.

I also got some pullups done today at work, which I don’t want to forgot. I got 8 reps with a lonnnng deadhang pause on each rep.

Now, onto dinner. I scarfed it down too fast to snap a picture but I made some tasty and quick green curry with beef, cucumber and kale. I didn’t have Jasmine rice, which is my hands down favorite, but there was already cooked brown rice in the fridge. I added a table spoon of green curry paste I got at the Asian market to a little bit of water in a small sauce pan. It’s much hotter, cheaper and better for you than what I have seen in my local grocery store. Plus it comes in a sweet tub.

To that I added a teaspoon of macadamia nut oil and 5 ounces of under blade steak that I scrupulously trimmed the fat off of. I just dumped a little bit of chopped cucumber on top and then a big heap of kale that I smashed down with the lid. I let it simmer covered while I hopped in the shower and when I got out, voila, tasty green curry without a lot of junk. If I had had a little scallion it would have been perfect.

Last item, I got my lipid panel back today, which I was sweating. Turns out it wasn’t too bad. Increasing my HDL is going to be a priority over the next few months but at least I’m not in any imminent danger.

Workout, Delicious Dinner and Okay Labs

Enigmatic Egg Noodles

I’ve said I’m watching what I eat more closely.  One of my guilty pleasures in ramen noodles. I love ’em. Problem is most of the common brands are made with vegetable oils and have tons of fat not to mention sodium. I found an organic vegan brand without all the junk, but I’m not going to pay $1.69 a pop for a tine 25 grams of carbs serving.

I was the a large Asian market in Raleigh and picked up a couple different kinds of noodles.  One of them resembled almost exactly the ramen I was used to, except it came dried into a small round puck instead of a small rectangular brick.

The nutritional information looked good and the only ingredients were flour, egg and salt- no added vegetable oil. When I got home I realized the nutrition facts were bogus. They don’t add up correctly.  I dont mean a little rounding error, I mean 100+ kcals over what the macros should indicate.

Now I’m torn. They’re delicious, they’re super convenient and I can afford them. Plus they’re plain so I can season them, of not, as I see fit. But, I’m always going to be paranoid that I’m secretly eating a huge wack of insidious omega-6 vegetable oil.

I think I going to keep eating them but I’m going to limit myself to a single “puck” per serving.  Based on the nutritional information for other egg noodles and the fact that I trust the listed ingredients more than the nutrition facts I’d wager there’s probably not more than 3-5 grams of fat in a puck. (I mean, how many eggs can there really be in there? Even if its two eggs per 100g flour thats still right on the edge of my estimate.)

It’s not going to kill me even if I wrong and I don’t have to buy that brand again.

If there’s a moral to the story I guess it’s that if I’m going to be anal about nutrition information I should probably buy products with more English on the package than just the sketchy looking nutrition fact panel.

Enigmatic Egg Noodles

Looking Back and Forward: 2014 Goals

As I’ve eluded to, a lot has changed in my life since I was posting regularly. I’ve managed to maintain my performance in some areas, worsened some and even increased a few. I’ve put about 100 pounds on my deadlift since I left bootcamp (nearly equaling what it took from me).

Looking back on those years and thinking of the one to come, I thought I would share some of my training related goals.

  • Reduce my waistline considerably. I don’t want to give a weight number because I think it sets up the wrong mindset. I think getting down around a 35 inch waist would be reasonable and I’d like to be able to see my top two abs.
  • Squat: Just being able to back squat anything without hip pain would be an improvement right now but for the sake of quantification I’d like two be able to squat 315 at least a couple times without the discomfort I now suffer.
  • Bench: 365×5
  • CGBP: 295×10
  •  Deadlift: 545 x 3
  • Rep Deadlift: 495×8
  • Hang Clean: 250 x 3
  • Pullup: bw x 20
  • pushup ladder: I found this link years ago and I thought the “Texas Pushup Challenge” was pretty easy. I think I finished it in under 1:20. I want to attempt to do the same thing but adding pullups ie one pushup one pullup, two pushups two pullups up to ten of each. My goal is to complete it in 4 minutes with no/minimal rest between exercises.
  • 1 mile: sub 7:00
  • 2 mile: 14:00
  • 3 mile: 21:45
  • 4 mile: 30:00
  • 2000m test on Concept 2 rower: I’m not experienced enough to know if it’s realistic, but my goal here is 6:55. That’s a lot faster than I can do now, but a lot slower than the American record for my weightclass. However, it’s right between the record for the 65-69 year olds and 70 year olds. I figure I should be able to keep up with a 70 year old even if he is the record holder (damn my hubris!) Check out the Concept 2 indoor records here.
Looking Back and Forward: 2014 Goals

Saturday Night Cardio

I wasn’t going to go to the gym today on account of waking up late but my gal wanted to go have an xbox dance party so I figured I would drop her off at her friend’s place and use this opportunity to do something productive.

My foot has still been bothering me and I was cutting it close on the gym closing so I acquiesced and used the elliptical. I wound up doing an interval type workout, alternating between level 14 and 16 at various tempos. I don’t trust the calorie counter as an absolute measure, but I use it as a proxy for power output. My goal was 600 kcal in 40 minutes and I made it. My heartrate was a lot higher than I typically go for (~170 most of the time, peaking at 190 on the hardest interval) but I felt good and my stamina held out so I’ll take it.

Before I hopped on I did a single set of pullups, 14 reps at a bodyweight around 240. Not bad for a 80-90% effort. I probably could have gutted out 2-3 more reps.

Afterwards I had just enough time to do the bare minimum stretching/recovery work. I did the half-kneeling paddle for my hip flexors, standing quad stretch (really trying to extend and adduct the hip so I get a little TFL in there too) and stretch/relax butterfly stretch for the adductors. Every time I do that stretch, somewhere deep in my hip makes an audible crack and palpably releases on the first stretch phase. It’s kind of distressing and satisfying at the same time.

My diet has been on point today, I’m proud to say. I’m taking today and tomorrow especially strict and getting into a “normal” routine on Monday.

Saturday Night Cardio

Another Better Than Nothing Day

Well, I should have known today wasn’t going to be a strong day. No wonder, when I checked my log my last full recorded session was almost a month ago. With all the bullshit in  between and this odd week it’s no wonder I wasn’t on my game. At least I got some meaningful work in and I’ll be in a better position to drop back a wave or two and start over next week. (Trying to stay optimistic.)

medium grip bench (MGBP, pinkies touching rings): 45×5, 95×3, 135×2, 185×2, 225×1, 275×1, 295×1, 305×5,5,5 The last recorded workout I got 5,5,7 here so I thought I would be fine repeating those weights for this wave, maybe even getting 8-10. I was wrong. These were tough and I barely got 5 on my last set.

close grip bench press (CGBP, pinkies 1/2″ inside rings) I took one rep with 235. It felt horrible so I stopped, which I’ve never done before. I should have been good for 3-5×10 here.

conventional stance deadlift: 315×1, 365×1, 405 x 1 (switched from double over to mixed grip), 455×0 (added belt) This is where things got really cruddy. I didn’t feel right on any of my warm-ups and to make matters worse I left my good Inzer belt at home so I was using the shitty loner belts at the gym. (Sidenote: why do those things even exist? Who designed those things and what are they good for? They’re a single ply of leather softer than my normal dress belt and they’re about 1 1/2 inches wide in the front and 4 in the back. It’s like an uncomfortable and stupid looking variant to not wearing a belt at all.)

At any rate, I went to pull 455, broke it off the ground and got about 6″ off the deck when I just said fuck it and set it down. I could tell it wasn’t right and if I had pushed the issue that day I would have hurt myself. The only thing more demoralizing than having to miss a deadlift is missing a deadlift with a weight you should be getting 10 times. I had to just turn my music up a little, avert my eyes a little more to avoid talking to/contacting anyone and just tried to go about the rest of my workout. At least I’m proud I didn’t just give up and leave or cut my planned ancillary work short. One of my goals is to do what my old partner Scoops would make me: do what’s on the paper and if it really doesn’t work or feel right, change it for next time.

2/1 concentric/eccentric cable row: 45 x 2 x 10 L-R These are something I’m playing with. I use a single handle on the cable row and use both hands for the concentric and then lower with one hand, doing all the whole side for one side then switching. This was also confirmation I did the right thing backing off the deadlift because my back gave me some twinges just setting up for this.

I supersetted these with 1-leg hip extensions off the bench for the cable rows. bw x 2 x 10 L-R. These felt pretty good and I got a pretty decent glute pump so I don’t feel like I accomplished nothing for my pulling muscles. Next week I’m going to do 1-2 sets of pullups before I get to these.

I finished with some ab and lower back work.

back extension on the 45° bench. bw x 2 x10 At the top of each movement I do essentially a reverse fly with my arms in a neutral 45° adducted position. I squeeze the top as hard as I can, trying to get my mid and lower traps. (I call these “Titanics” in my log, like the I’m King of The World Pose.) At the same time I squeeze my glutes even harder so as to counter the natural lordosis that comes with the upper back extension.

supersetted these with weighted prestretcher crunches 75 x 2 x10 I used to do these with a rolled up yoga mat but I didn’t have anything like that and I don’t know if I want to buy one just for this movement. A half foam roll would work great but they don’t have one and I don’t want to mutilate my good one. I tried an “Ab Mat” which sucked and I tried a whole foam roll which was better but a little too aggressive. I could take the sleeping mat that I was issued, (which has been unrolled once since I hit the fleet) but I would look like a dork carrying that in and besides it’s big and unwieldy. I’ll have to raid the linen closet and see if I have a big not-so-nice towel I can steal.


Another Better Than Nothing Day