Saturday, July 11, 2009

7/11/2009

Food: Six eggs with EVOO & butter, quarter onion, raw cheddar. Protein shake with yogurt and cream. Dinner of .5# chicken, mixed salas greens, carrots with EVOO, lime, and salsa. Good. Ice cream in the afternoon.

Work:

Found that the RKC had left a 12 & 16kg bell, so I warmed up with them.
RDL stretch, waiters walks, figure 8's to holds, TGUs.

Press:
45/10
65/85/95x5
105x3
PP:
115/125x3
125 x2+3 press outs on each. Nice.

Bent row:
95/115/135/155x5

Dead:
135/185/215/245/245x5 All rock solid. Perfect. Used a MUCH closer stance, heels 6" apart.

Hand & Thigh:
225/275/315x4
335x1...tore a callous, quit while ahead.

Chin:
25#x5+5

Friday, July 10, 2009

7/10/2009

Food: Protein shake with yogurt. Pork loin, hard boiled egg, 6+ oz of broccoli slaw, dressing. Cashews and almonds, apple, cherries. Dinner was Thai Basil with extra chicken and veggies (no rice).

Considering if I should add a second focus to my deadlifts. I've been working with Complex A but could use more raw strength/skill with the c&p portion. At the same time, I like complex A. We will see what comes to make sense. One thing I am working with is the idea that too much variety is not always helpful. It tricky, I'm more single-minded than many, but I still get caught up in the games of the discursive mind.

Thursday, July 9, 2009

7/9/2009

Food:

Protein shake with yogurt, tomatoes with mozzarella, broccoli slaw, pork loin, hard egg. Half a Tj's 72% choco bar. Coffee with 2 sugars. Nuts. Protein shake with heavy cream, pound+ of chicken drumsticks, cherries.

I always make my own salad dressing, with a variety of vinegars (this time was rice wine, apple cider, and balsamic) mustard, black pepper, olive oil. I go though about 12oz a week. Lunch is usually a 'salad' based on cabbage, broccoli, carrots + about half a pound of meat.

Other than that protein shake, I drink coffee, tea or water.

Wednesday, July 8, 2009

7/8/2009

Yoga at lunch.

TGU 12x5, 16x5

H2H C&P 60 seconds on, 75 off, x6

Halos 12kg x10x3

External rotators with the mini band.

Food: All good today, small piece of chocolate. Not enough calories. In that 'not so hungry phase'. Pork loin, salmon, eggs. almonds, cashews, cabbage. Protein shake with yogurt. Cup of coffee with 2 raw sugars. Bok Choy with the Salmon, cup of chocolate ice cream.

A few notes

I am working my way through some nasty hip/low back/SI joint issues. Having got immediate relief via ART but no lasting resolution, turned to Yoga and self-administered trigger point therapy. Realizing that while loaded squats pretty much ALWAYS tweaked me, but that in deadlifting it was a concentration breach that did me in, I picked the deadlift as my rehab focus. So for awhile now I have been deadlift-centric. Some kettlebells, mostly presses and swings, with the TGU and it's parts getting more play now. But the deadlift is king. I'm doing the deads on a 'sort of 40days' model, which is that while things will change, I have no projected workout on DL days other than that I WILL deadlift.

On deadlift days I do Complex A from Dan John. This is bent row/hang power clean/front squat/press/back squat/good morning. Mostly I do this in fives...five reps, all six exercises without setting down the bar. Sometimes I do it heavier for less reps.

On KB days it's variety. Mainly it is swings TGU's and clean and press. Plus shoulder pre-hab stuff for rotators. I play pretty light as my left shoulder is touchy, and I'm just trying to get it happy. Again, my only benchmark right now is the deadlift. Not even 1RM, though that will climb, but more: how heavy can I do a really solid dead? One that looks and feels good? How many of those can I do? Then the is the El Bolsero test, which is how many (good, solid, pretty) deads can I do during El Bolsero by Los Natas?

On the food front my lady & I went lacto paleo (paleo with milk) with a vengence on 6/28/2009. I use a True Protein blend for increasing the Prot. I'm playing with fairly massive fat intake, and no, zero, nada grains. Ice cream (had .5 cup last night) and dark chocolate are the sanctioned vices (for me). I use a little sugar in one big cup of coffee a day, keeping the carbs below 75g/day- usually way lower. I'll start mentioning food intakes if I can make myself- I'm told it might help folks.

Currently I am 180# and about 20% (guess) BF. Could be a little lower, but probably not too far off. I'd like to be around 5-10# +on the LBM and down the same on BF. If I feel inspired I'll put up a video of me doing some kettlebell work for tracking.

Monday, July 6, 2009

7/6/2009

Warm: ride home, walk to gym

Complex A:
45/65/75/85x5

Deadsy:
135/165/195/225x5
255x4/3/2

Chin/dip:
5/10, 5/6, 5/6, 6/7, 4/6

Turbonegro, Monster Magnet.


Really good session. 255's felt fine. I'll live there for awhile, get a couple sets of five.

Sunday, July 5, 2009

7/5/2009

cross chopx10/10
push up 5x
5x 1/4 get up
23# slam ball/12kg/16kg

1/4GUx5/5
20kg/24kg

floor press
1/10 20kg

H2H C&P 16kg
60sec/120 rest x6

2hs 24kg x60 seconds, 2x, with 3 min rest.

Nice & toasty....

Ventures hit at a couple points on the randomizer...sweet.