Weather is finally warming up here, just a little snow left on the lawn and just finished my second cycle of 5/3/1. I’ve been going to the gym 3 days a week and using kettlebells 3 days. Current training maxes are Squat and Deadlift 305, Military Press 135, Bench 195. Doing first set last multiple sets. Looks like this:
3 warm up sets
5/3/1 work sets. Last work set rep out leave one in the tank.
Joker set or two above training max (Sets of 1-3 above max)
then back down the ladder.
Second work set at required reps
FIrst set last 5 sets x 5-8 with first work set.
Numbers have been strong on deadlift and squats. Been hitting 335 for 1-3 reps. Hit 205 x 1 on the bench and have been able to do 135 for reps on the press. Squat depth is good. Hit 11 x 275 on squat, 10 x 275 on deadlift. Moving the training maxes up to 315 for squat and deadlift. 140 for press, 200 for bench.
Have not been doing a lot of assistance work. No pull-ups, bothered by tennis elbow tendonitis. Earned that doing too much snatching one day. Decided to do a Viking Warrior Conditioning workout with a 35 lb kettlebell. 40 sets of 7,7 at the top of each minute. Stupid, anyway learned some self massage technique that has made it much better. I know, self massage, snatch, lots of sexual references.
Finished soccer, last three weeks dealt with a pulled calf muscle. That day, I had jumped rope in the morning, and played soccer in the evening. Two minutes into the second half, pop goes the calf. I came out, stretched it went back out and lasted 30 seconds and thought it was going to tear. What’s funny is 3 days later, 100%. Missed a week, played in the final game and the first minute on the field was terrible. My legs felt like a couple of Redwood trees and the calf started pulling again. Came out, went back out there and it started straining again. At this point, I exited the field and put on the goalie gloves and jersey. It is probably time to retire. The heart and skills are still there, physically a sore rib, a recurring calf strain and a sore groin muscles remind me that I’m 46. We’ll see.
Diet, the more things change the more they stay the same, mid 190’s, eating far too much. Not bad food, just too much. Need to work on portion control. Lifting heavy makes me ravenously hungry. Going to the Red Sox game tomorrow afternoon isn’t going to help the cause. Great seats,15 rows behind 3rd base dugout. I only go to Fenway when I have good seats. I will address the weight issue in a fortnight.
I found a moving box from last summer that contained all my kettlebell e-books that I’ve printed over the years. I pulled out David Whitley’s 101 Kettlebell Workouts. This was akin to finding a $20 bill in a coat you haven’t worn in a while. This was the book that helped me get hooked on kettlebells. back in 2009 (through the mists of time). He has 30 workouts under 30 minutes, which I’ve been working through on non-barbell days. The only issue is there are lot of snatch workouts, which I can’t do yet. There are also stacking workouts and circuit training. The stacking is a crown jewel, except I don’t do it for time, I do it for reps. If you do 5 rounds, the volume is high for swings and goblet squats. Here is one I did with a 55 lb. bell last week.
Two hand swing x 10
Rest 30 seconds
Two hand swing x 10, Goblet Squat x 5
Rest 30 seconds
Two hand swing x 10, Goblet Squat x 5, Pushups x 15
Rest 30 Seconds
Two hand swing x 10, Goblet Squat x 5 Pushups x 15, Sling shot x 15 (pass around body)
Two hand swing x 10, Goblet Squat x 5, Pushups x 15, Sling shot x 15, Clean and Press 5 left, 5 right
Rest 90 seconds, repeat for up to 5 rounds, pick up your lungs up off the floor.
Yesterday I did two circuit training sessions. First was:
Goblet Squat x 5 (70 lb. bell)
Clean and Press 5,5 (55 lb. bell)
Two hand Swing x 20 (70 lb. bell)
Rest a minute 5 rounds
Second circuit, set time for 20 minutes
One hand swing, 10,10 70 lb. bell
Immediately picked up the 55’s
Double Kettlebell Front Squat x 5
Double Military Press x 5
Alternating Row with hold at the top 5L, 5R
Did six rounds of this and it was tiring.
I’ve also been jogging outside a couple of times a week, about 4 miles with my dog. Mountain goat neighborhood. I run with my wife from time to time, but she runs 5 days a week and kicks my butt. I’m going to add more running in, just to stay outside.
With all the domes and southern and west coast teams, why are the Padres and Dodgers playing one another and the Red Sox are playing night games in Philly? Wouldn’t it make more sense for the northeast/midwest teams to start in a dome or the south or west coast? Then again it’s baseball and nothing makes sense. Only in baseball is the all time hit leader banned, and the all time home run leader will never be in the Hall of Fame. And I don’t want to hear the excuse that “Barry Bonds/Roger Clemens was a hall of famer before they started using. Horsefeathers! if you cheated and got caught, you’re out. Will be in Cooperstown at a baseball tournament during Hall of Fame week this July.
Had an aggravating morning. Had great intentions of rocking up at the gym, however life threw me a 12-6 curveball. Last night, my 15 year old decided to revert back to a decade and jump onto his bed, The adjacent wall is the office and has a network extender on the top of the computer desk. Boom down it goes, cable ripped out of box. Then the internet goes down, no WIFI and once it’s back up, can’t log into work. 7:30 AM Wal-Mart trip did the trick. My younger son had a black sweatshirt, black shorts and royal blue socks on. Told him, change the socks, “Don’t Judge Me!’ was his retort. At least he got his contact lenses in on the first try. But here’s a look at modern day English. Have there been two verbs that have been more overused these days than “judge” and “bully?” “Don’t Judge Me” is the new millennial phrase that translated into 20th century English means: “I know I’m making a mistake and I neither care, nor want to hear it.” And bullying is so commonplace that it has become like the boy and the wolf. In my opinion, bullying is torturing and hurting someone, not teasing and busting chops. I have ZERO tolerance for the former, playful banter is not bullying. Witching hours at my house are 7 and 7 just like the old cocktail, before school and dinnertime.
Other pet peeves in the English language are ending a sentence with a preposition. “That’s where I’m at.” No, that’s where you are. When apologizing, just saying “sorry.” No, you forgot the pronoun. If you want to sound sincere, “I am sorry.” Not using the word “Dear” or ‘Sincerely” in a thank you note. My elder cousin called me the other day about thank you note protocol for a job interview. (Note: I love talking to my cousin, but after 17 years in the business, I have as much interest in recruiting and job placement as George Harrison had in playing music with Paul McCartney around 1972.) He wanted to know if he should use the word “dear” in a thank you note. Whatever happened to a little old school formality? In some ways the world has gotten a little too casual. Growing up I didn’t call most of my parents’ friends by their first names and never the neighbors. The world has changed.
Segueing, I’ve been finding myself really enjoying pre 1966 Beatle music lately. Of course Ticket to Ride is still my favorite tune off Help! I Feel Fine (best intro ever), This Boy, It’s Only Love, Baby It’s You, Chains, Anna, Please Please Me (I’ve been slow on the uptake, but have finally realized this is about a chick who ain’t giving it up to her man.) My wife is teaching one of her students “Honey Pie” off of the White Album. He’s extremely talented but bangs the piano too hard and is always changing his mind about songs. That being said, he’s enjoyable to hear play. I told my wife that he can’t learn a new song until he aces it. Week 2 was yesterday and sounded great.
Bay State jokes that continuously make me laugh. Potential Olympics in Boston and Elizabeth Warren running for president.