Squat: 375x1/2/3/1/2/3/1/2/3
Close Stance, Yam-Bag-To-Carpet Squats: 275x10x3
Front Foot Elv. Split Squats: 3x10 each leg
Cold Tub x 10 minutes
Awesome session today. No PRs but the 375 felt like 135 the whole way through. My mobility felt great and there were no aches or pains. I think it was a combo of the ephedrine and the playlist of nothing but Mastadon, Lamb of God, and Dethklok. Those three bands melt faces.
Hopefully the cold tub will help keep some of the soreness I've been having after Tuesdays at bay. I didn't use ice but I'm not sure if I would've been able to handle it if I had. Time for food.
Song of the Day:
"Rock and Roll: music for the neck downward." -Keith Richards
Tuesday, June 28, 2011
Monday, June 27, 2011
The Freakin' Weekend
Friday I drove up to Wausau for the Circle of Friends' annual golf outing fundraiser. I was stationed at hole #4 in the Bacardi Tent. It was my job to sling drinks and I think I did a pretty good job. It's always a lot of fun and it's great to see people rally around a great cause. The only bad part of the trip was the drive home. Oshkosh has decided to do all of their road construction right now. Not only are a lot of on/off ramps closed, but so is an entire stretch of highway 45. I spent about 30 minutes driving aimlessly in Oshkosh before I finally found my way to the highway. I don't like Oshkosh.
Saturday morning I trained. It went ok. It was hot.
Deadlift: 455x1/2/3/1/2/3/1/2/3
RDLs: 315x10x2
Shrugs: 405x10x3
Saturday some friends and I went and celebrated the marriage of our good friend Dave Pick and his lovely bride Maggie McGinn. The wedding was held at the McGinn family farm. The weather was beautiful, the food was great, and the bar was open. I took full advantage and I'll leave it at that.
Sunday Jake had a strongman show at Bradford Beach in Milwaukee. He competed against heavyweight amateurs and a few other lightweight pros. And he smoked them all. He took first place and pocketed a good chunk of change in the process. Congrats Jake.
Late afternoon Sunday I was having a wrestling match in my head over whether or not I was going to train. The "go train" wrestler won out and I labored out to the garage. It was a lackluster session to say the least. Probably because my sweat at this point was about 38% vodka. I probably got nothing out of it, but oh well I got through it.
Press: 155x1/2/3/1/2/3
BTNPP: 135x8x2
Pendlay Rows: 225x8x2
Gun Show
I then took the dog for a jog and he got tired before I did. Win.
Song of the Day:
“You have your way. I have my way. As for the right way, the correct way, and the only way, it does not exist.” -Nietzsche
Saturday morning I trained. It went ok. It was hot.
Deadlift: 455x1/2/3/1/2/3/1/2/3
RDLs: 315x10x2
Shrugs: 405x10x3
Saturday some friends and I went and celebrated the marriage of our good friend Dave Pick and his lovely bride Maggie McGinn. The wedding was held at the McGinn family farm. The weather was beautiful, the food was great, and the bar was open. I took full advantage and I'll leave it at that.
Sunday Jake had a strongman show at Bradford Beach in Milwaukee. He competed against heavyweight amateurs and a few other lightweight pros. And he smoked them all. He took first place and pocketed a good chunk of change in the process. Congrats Jake.
Late afternoon Sunday I was having a wrestling match in my head over whether or not I was going to train. The "go train" wrestler won out and I labored out to the garage. It was a lackluster session to say the least. Probably because my sweat at this point was about 38% vodka. I probably got nothing out of it, but oh well I got through it.
Press: 155x1/2/3/1/2/3
BTNPP: 135x8x2
Pendlay Rows: 225x8x2
Gun Show
I then took the dog for a jog and he got tired before I did. Win.
Song of the Day:
“You have your way. I have my way. As for the right way, the correct way, and the only way, it does not exist.” -Nietzsche
Wednesday, June 22, 2011
Wednesday
Fat Bar Bench: 245x1/2/3/1/2/3/1/2/3, 175x10, 195x10
DB Incline: 3x10, 2x15
Face Pulls: 3x15
w/
Side Laterals: 3x10
Gun Show
Felt some junkiness in my right shoulder tonight so I didn't push the assistance stuff too hard. I think I'm a bit impinged and I've probably got a pretty gnarly knot up in there. Other than that everything felt ok. The bench didn't move quit as fast as I had hoped but I'm not too concerned. Yet. If next weeks 255 feels crappy I'll have to relook at some stuff. Namely my diet.
Song of the Day:
"When one jumps over the edge, one is bound to land somewhere." -D.H. Lawrence
DB Incline: 3x10, 2x15
Face Pulls: 3x15
w/
Side Laterals: 3x10
Gun Show
Felt some junkiness in my right shoulder tonight so I didn't push the assistance stuff too hard. I think I'm a bit impinged and I've probably got a pretty gnarly knot up in there. Other than that everything felt ok. The bench didn't move quit as fast as I had hoped but I'm not too concerned. Yet. If next weeks 255 feels crappy I'll have to relook at some stuff. Namely my diet.
Song of the Day:
"When one jumps over the edge, one is bound to land somewhere." -D.H. Lawrence
Tuesday, June 21, 2011
Tuesday
Squats: 355x1/2/3/1/2/3/1/2/3, 245x10x3
Split Squats: 5x10
RDLs: 225x15x2
I'm going to be sore tomorrow.
Song of the Day:
"The middle of the road is where the white line is/ and that's the worst place to drive." -Robert Frost
Split Squats: 5x10
RDLs: 225x15x2
I'm going to be sore tomorrow.
Song of the Day:
"The middle of the road is where the white line is/ and that's the worst place to drive." -Robert Frost
Monday, June 20, 2011
New England Weekend
This past weekend myself, my aunt Patti and uncle Matt, my other uncle Mike and my two cousins Alyssa and Hannah were treated to an all expenses paid trip- courtesy of Grandma Donna- to New England where Mike, Alyssa, and Hannah live. It was a great weekend filled with whale watching, softball and baseball, awesome New England/Bostonian food, and family that I haven't seen in quite some time.
The last time I saw my cousins Alyssa and Hannah was 14 years ago. I was twelve, Alyssa was six, and Hannah had just been born. I remember trying to hold Hannah and all she did was cry. Being as I was a too cool for school twelve year-old and Alyssa only being six I don't think we interacted much. How the times have changed. In the 14 years since we last saw each other they've grown into two beautiful, smart, intrepid young women.
Alyssa is an International Relations major at Tufts University. She recently went on a trip to Pakistan and India and met with and interviewed officials from both countries nuclear arms programs. After undergrad she plans to go to medical school. To put it into perspective my nineteenth year of life was spent getting into trouble with the law twice for underage drinking and growing out my hair. That girl is wicked smaht, as they say in New England.
Hannah is going to be going into her freshman year of high school in the fall and is now the reigning jock of the family. We got to watch her play in a softball tournament this past weekend and her team "mercy-ruled" a couple of other teams. This is where Hannah's team was beating the other team so badly that the other coach got down on his knees and begged Hannah's coach for mercy. It was quite a scene.
One of the highlights of the weekend was going whale watching. Our tour guide was scientist named Leah who was doing research on the whales in the region. If you ever get the chance to go on one I highly recommend it. Seeing the animals up close is impressive to say the least. We also got lucky and got to see a super pod of Atlantic White Fin Dolphins. There were a couple hundred animals in the super pod and they looked like they were having a good time out in the ocean jumping around and riding the wake of the boat. It's going to be a dark day for humanity when those things develop opposable thumbs.
The best part of being on a whale watching tour is seeing the entire boat turn into a group of eager third graders. We all want to be the first one to spot a whale. We all want to get a great picture. We all want Leah to see that we did a good job. And when some animals are finally spotted things get kind of crazy.
"Lookoverthereablowhole!Yousaid"blowhole"!Ohyeahawesome!Isthatahumpbackwhale?Coolthetailcameoutofthewaterhe'sgoingdown!Waitarethosedolphins?ThoseAREdolphins!YEAHDOLPHINS!They'replayingwiththeboat!Iwannapetone!Iwannarideone!Thatwouldbesocool!There'sanotherwhaleoverthere!YESmorewhales!What'shisname?Sedge?HISEDGE!Areyouhungry?Ibethe'sreallyhungry!He'sgoingdownagain?HemustbeREALLYhungry!
And that was just Grandma Donna and Patti. But seriously, it is pretty exhilarating to see the animals in the wild.
Sunday we all watched the Brewers get embarrassed by the Red Sox at Fenway. The Brewers gave up six runs in the first and by then it was over. I kept talking about the train making a turn to Comeback City but apparently that stop had been removed from the schedule. After the game we got some pasta and dessert at a small restaurant in the North End. (If you've never driven in Boston I don't recommend it. I'm pretty sure the road system was designed by a four year-old with a crayon taped to his hand. He scribbled all over some blank wall and another guy nodded and said, "It's just crazy enough to work. All right boys, let's make it happen!" I'm glad all I had to do was sit back and take in the scenery.) I also had my first cannoli and it was beyond delicious. It's well known I have a massive sweet tooth and I was not disappointed. A nice big sugar bomb to round out the weekend was just what I needed. After dessert we said our goodbyes and went our separate ways. A bittersweet end to a great weekend. Thank you Grandma, Patti, Matt, Mike, Alyssa, and Hannah.
The last time I saw my cousins Alyssa and Hannah was 14 years ago. I was twelve, Alyssa was six, and Hannah had just been born. I remember trying to hold Hannah and all she did was cry. Being as I was a too cool for school twelve year-old and Alyssa only being six I don't think we interacted much. How the times have changed. In the 14 years since we last saw each other they've grown into two beautiful, smart, intrepid young women.
Alyssa is an International Relations major at Tufts University. She recently went on a trip to Pakistan and India and met with and interviewed officials from both countries nuclear arms programs. After undergrad she plans to go to medical school. To put it into perspective my nineteenth year of life was spent getting into trouble with the law twice for underage drinking and growing out my hair. That girl is wicked smaht, as they say in New England.
Hannah is going to be going into her freshman year of high school in the fall and is now the reigning jock of the family. We got to watch her play in a softball tournament this past weekend and her team "mercy-ruled" a couple of other teams. This is where Hannah's team was beating the other team so badly that the other coach got down on his knees and begged Hannah's coach for mercy. It was quite a scene.
One of the highlights of the weekend was going whale watching. Our tour guide was scientist named Leah who was doing research on the whales in the region. If you ever get the chance to go on one I highly recommend it. Seeing the animals up close is impressive to say the least. We also got lucky and got to see a super pod of Atlantic White Fin Dolphins. There were a couple hundred animals in the super pod and they looked like they were having a good time out in the ocean jumping around and riding the wake of the boat. It's going to be a dark day for humanity when those things develop opposable thumbs.
The best part of being on a whale watching tour is seeing the entire boat turn into a group of eager third graders. We all want to be the first one to spot a whale. We all want to get a great picture. We all want Leah to see that we did a good job. And when some animals are finally spotted things get kind of crazy.
"Lookoverthereablowhole!Yousaid"blowhole"!Ohyeahawesome!Isthatahumpbackwhale?Coolthetailcameoutofthewaterhe'sgoingdown!Waitarethosedolphins?ThoseAREdolphins!YEAHDOLPHINS!They'replayingwiththeboat!Iwannapetone!Iwannarideone!Thatwouldbesocool!There'sanotherwhaleoverthere!YESmorewhales!What'shisname?Sedge?HISEDGE!Areyouhungry?Ibethe'sreallyhungry!He'sgoingdownagain?HemustbeREALLYhungry!
And that was just Grandma Donna and Patti. But seriously, it is pretty exhilarating to see the animals in the wild.
Sunday we all watched the Brewers get embarrassed by the Red Sox at Fenway. The Brewers gave up six runs in the first and by then it was over. I kept talking about the train making a turn to Comeback City but apparently that stop had been removed from the schedule. After the game we got some pasta and dessert at a small restaurant in the North End. (If you've never driven in Boston I don't recommend it. I'm pretty sure the road system was designed by a four year-old with a crayon taped to his hand. He scribbled all over some blank wall and another guy nodded and said, "It's just crazy enough to work. All right boys, let's make it happen!" I'm glad all I had to do was sit back and take in the scenery.) I also had my first cannoli and it was beyond delicious. It's well known I have a massive sweet tooth and I was not disappointed. A nice big sugar bomb to round out the weekend was just what I needed. After dessert we said our goodbyes and went our separate ways. A bittersweet end to a great weekend. Thank you Grandma, Patti, Matt, Mike, Alyssa, and Hannah.
Thursday, June 16, 2011
Wednesday
Fat Bar Bench: 235x1/2/3/1/2/3/1/2/3, 175x10x2
DB Incline: 4x10
Face Pulls: 3x15
w/
DB Side Laterals: 3x12
Skull Crushers: 3x12
w/
Band Tri Pushdown: 3x20
Pretty good session tonight. All of the above plus warm up only took me 90 minutes. I think there is something off structurally with my upper body. Towards the end I could feel my right side just kind of deflate while my left side was still working. I think it has to do with the fact that my collar bone sits a bit higher on my right side at my AC joint (where your neck meets your chest). Not entirely sure why that would be, it's just a hunch. I've also always noticed that my left side is a bit more developed than my right. Not a big deal because there has never been a strength discrepancy. If I ever start bodybuilding, which I won't, then I'll worry about it.
Song of the Day:
"I am getting so far out one day I won't come back at all." -William S. Burroughs
DB Incline: 4x10
Face Pulls: 3x15
w/
DB Side Laterals: 3x12
Skull Crushers: 3x12
w/
Band Tri Pushdown: 3x20
Pretty good session tonight. All of the above plus warm up only took me 90 minutes. I think there is something off structurally with my upper body. Towards the end I could feel my right side just kind of deflate while my left side was still working. I think it has to do with the fact that my collar bone sits a bit higher on my right side at my AC joint (where your neck meets your chest). Not entirely sure why that would be, it's just a hunch. I've also always noticed that my left side is a bit more developed than my right. Not a big deal because there has never been a strength discrepancy. If I ever start bodybuilding, which I won't, then I'll worry about it.
Song of the Day:
"I am getting so far out one day I won't come back at all." -William S. Burroughs
Tuesday, June 14, 2011
Tuesday
Squats: 335x1/2/3/1/2/3/1/2/3, 225x10x3
Split Squats: 3x10
RDLs: 2x15
Awesome session today. The sun is shining, the birds are chirping, I'm outside at West Allis Barbell, shirt's off (sun's out, guns out), and the clanging of iron weights is ringing in my ears. That's livin' man. L-i-v-i-n, livin'. My legs feel pretty thrashed right now. Definitely got some wobbly knee going on. It's a good feeling though and one I haven't felt in a while. With that said, I've still got some hip mobility issues to work out mainly in the hip flexors. Specifically, my illiopsoases. Just need some extra soft tissue work and stretching. Story of my life.
Song of the Day:
“These then are my last words to you. Be not afraid of life. Believe that life is worth living and your belief will help create the fact.” -William James
Split Squats: 3x10
RDLs: 2x15
Awesome session today. The sun is shining, the birds are chirping, I'm outside at West Allis Barbell, shirt's off (sun's out, guns out), and the clanging of iron weights is ringing in my ears. That's livin' man. L-i-v-i-n, livin'. My legs feel pretty thrashed right now. Definitely got some wobbly knee going on. It's a good feeling though and one I haven't felt in a while. With that said, I've still got some hip mobility issues to work out mainly in the hip flexors. Specifically, my illiopsoases. Just need some extra soft tissue work and stretching. Story of my life.
Song of the Day:
“These then are my last words to you. Be not afraid of life. Believe that life is worth living and your belief will help create the fact.” -William James
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