•March 27, 2013 • Leave a Comment

Small update here.

Having stalled out and deloaded on a couple exercises multiple times, I’m modifying some of my routine. While my squat is now up to 210lb (huzzah!) I’ve gone from 5×5 to 3×5 on that and overhead press.

I’m getting close to where I want to be weight-wise before I start cutting back down. Up to 180 lbs at 14% bodyfat, from 160 and 10% on January 1. Once I get to 190 I’ll start eating like a normal person again and the way I’ve upped my training this week will probably make all that fat melt away.

Re: training changes. Up until this past week, this had been my schedule: Stronglifts on Sunday and on Wednesday and Friday nights, an hour and a half of taekwondo on Monday, Thursday, and Saturday. Well, I’ve now signed up for the Mid-Atlantic Super Spartan race in Leesburg VA, which takes place in August, so I’ve upped my volume for training and rearranged things.

Lifting is now AM, as soon as I get up on Monday, Wednesday, and Friday. Tuesday and Thursday morning is now for running to get my endurance up. I’m currently getting really fatigued at about three miles and the race is eight, so I’ve got a ways to go, but it’s manageable.

This frees up my evenings for a lot more TKD (yay cardio!) Monday is almost the same with a regular class and instructor class, but I’ll be adding an hour of hapkido after those. Going to competition team practice on Wednesday and Friday evenings and on Saturday mornings from eight til noon will also really help my endurance, and adding another hapkido class on Wednesdays after practice. Thursday evenings essentially remain unchanged.

I’m also altering my Stronglifts a little bit. In order to get the requisite strength for the race, on “A” day, I’m dropping rows in favor of pull-ups and adding dips as well.

Let’s see how well this works after a month. I bet it’s awesome.

Little Disappointments

•March 13, 2013 • Leave a Comment

Last week was a bit of a disappointment, to say the least. Having been horribly sick on Monday and Tuesday ruined my workouts in more than one way.

First, I lost weight. I didn’t eat anything at all for two days, which killed any chance of making progress from my Sunday workout, and certainly didn’t contribute to my efforts later in the week.

Secondly, it simply kept me from working out. One of my friends told me to man up and get into the gym, which is understandable and I can definitely see myself saying the same thing, but when you’re hugging the toilet, that’s probably not a good idea.

I was vindicated when I got a message from him this Monday saying he couldn’t lift for the same reasons.

On the plus side, my deadlift form is a lot better now and I’m allowing myself to increase in weight on that. I’d love to see three plates on each side of the bar by the middle of the year.

What’s a Six Letter Word for Grab?

•February 27, 2013 • 2 Comments

I went to my friend’s crossfit gym the other day to give him some support and get a workout.  Let me just say, dayum.

To start, I asked him to teach me how to do the snatch lift, which I really enjoy. It felt complicated at first, but after a half hour of practice I think I’ve got it down pretty well and I want to add it to my 5×5 routine on A days.

Then we got down to business. The “Workout of the Day” was as follows:

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

I can do squats all days long, but holy shit. Even doing them assisted (we started almost seated) muscle-ups are killer. It’s going to be a while before I can do just one from a dead hang, much less fifty of them. Another goal to aspire to, right?


•February 21, 2013 • Leave a Comment

Last night I hit all of my 5×5 on squats at 190lbs! If you’ll recall, I failed miserably at that weight three times a few weeks ago. Well, deloading and working back up really helped – I got those bad boys up there with what felt like little effort (compared to before). Lets see how fast I can blow through 195 tomorrow!

Anaerobic Exercise and Fat Loss

•February 19, 2013 • Leave a Comment

A few years ago I wrote  a term paper on fat loss and how trying to lose body fat with aerobic exercise is ultimately futile. In addition to other things, your body simply adapts to it far too quickly. Here it is:

Continue reading ‘Anaerobic Exercise and Fat Loss’

More Sleep, Less Beer

•February 11, 2013 • 4 Comments

Two posts in a day, what is this?

So I talked about needing to deload on my squats and how I wasn’t upset about that. What I am upset about is deloading on my overhead press.

On Friday, I almost got all of my reps in. Four, five, five, five, and then three. So in my mind, by all rights I should have had that thing in the bag yesterday.

Man, do sleep and nutrition really matter for your lifts.

Continue reading ‘More Sleep, Less Beer’

On Motivation

•February 11, 2013 • Leave a Comment

Last Sunday I failed on my squats for the first time, at 190lbs. I did better as the week progressed, doing more sets and more reps in each set on each day, but ultimately I never finished my 5×5 on it and so, a little disappointed, I deloaded down to 170 yesterday, which was very hard the last time I was lifting it three weeks ago.

Not so, anymore. What was once incredibly difficult for me is now very easy! I got my sets done in no time at all, when before I was struggling on individual reps, and let me tell you, that is motivating.

Moving forward, it’ll be another week until I’m back at 190lbs on my squats, but when I get there, you can bet that I’ll be ready to blast past it and get on to another new challenge.



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