De-load to Re-load

...or something like that.  That's my positive spin on it anyways.  While I planned on taking some time off due to a business trip to a conference in Las Vegas, I didn't plan on getting sick and spending an extra 3 days in bed fighting off the flu.  In hindsight, Vivian had been sick for almost a month prior to my trip and I had been fighting off something.  I guess the flight, smoky hotel and casino and the general non-sleep, bad eating of the Vegas business-style conspired to overcome my immune system.  Since I got sick while on the trip, I ended up not enjoying my yearly pilgrimmage to In N Out Burger nearly as much as I should've.  I did get to eat some excellent food prior to the flu.
Our group stayed at Bally's
Today was the first day I felt good enough to hit the gym and I was glad.  I've been pretty restless the past couple of days, even waking up early Tuesday morning to take a brisk walk before work.  Normally the only thing that will wake me up before O'Dark Thirty is a tee time.  I wasn't sure how I'd feel at the gym other than I expected my endurance to have taken a hit from spending so many days in bed.

Squat warmups actually felt very light and fast even though I could tell I had very little endurance.

I decided to work up to a top set of 405 and play it by ear from there.  This was a good decision as my first set with 405 felt light but I could tell I didn't have enough stability to work at that weight.  I did two back off sets with 365 instead.  Even though they were only sets of 5, I felt very winded after each one.  On a positive note, my second set of 5 felt like 5 perfect reps.

Squats:  135x10, 225x10, 315x5,365x3, 405x3, 365x5, 365x5
Just your typical Las Vegas strip energy
 Overhead presses were next and my first warmup set with 135 felt great but I could also feel some fatigue in my legs.  Luckily this didn't persist and I was able to do three easy triples with 185 before my push press sets.  I wasn't sure how push presses would go after being sick and bed-ridden for a few days.  I expected to feel light-headed under heavy exertion but luckily, that never happened.  I ended up doing two doubles with 225.  My third planned double with 225 turned into a miss and then a single.  I was pretty wiped out and just didn't have any explosion left.  I finished up with dumbbell rows and called it a day.

Overhead Press:  135x5, 135x5, 185x3x3 sets
Push Press:  225x2, 225x2, 225x0,1
Dumbbell Rows:  100x10, 100x10, 100x10

I don't normally plan full de-loads as they tend to occur on their own due to the vagaries of life but I have to say, with the exception of some de-conditioning, the time off did seem to allow my body to re-charge.  Everything feels light and I'm ready to train hard for the next 10 weeks until my next competition.
Our host took us to shoot guns
Although I grew up in Los Angeles and actually had a nice pistol collection, when I moved to Toronto in 1993, I had to sell all of my handguns to my friend since it's very difficult to own a handgun in Canada.  As a result, I've shot guns only 2-3 times since I've moved away.  Our host, also from Ontario, took us to shoot guns as it's quite a novelty for a non-handgun owning culture as in Canada.  I found that while I was still far better than a novice, my ability to shoot a tight group definitely showed the effects of so little practice over the past 20 years.
Hamburger heaven
a view of some Grand Canyonesque formations

back home

great views from the airplane


  1. Amazing aerial shots!

    1. thanks! good ol'iPhone 4s and then some photo editing using the camera+ app. Used Color Splash app to do the partial B/W and colorized photo of Bally's.

      I was seated next to a very, very large passenger that was over-flowing into a good 1/3 of my seat so I had no choice but to look out the window, if I could've climbed out onto the wing I would've.

  2. hahaha - agreed, great shots Craig!

    Been wondering where you've been, guess I didn't get the memo. Great to hear that you bounced back strong from the flu, looking forward to the next 10 weeks!


  3. Thanks Frank, so far training has gone well since getting back from Vegas and getting over being sick. Looking forward to setting some PR's in June.

    1. looking forward to watching!


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