As I'm writing up this training log post, I can hear the greyhounds next door have caught another rabbit. Being a city boy all my life, it's not often I ever heard anything other than cats fighting. I don't like hearing rabbits scream, that's all I say can about that.
My back felt significantly better today. Whereas it used to hurt at an 8-9 out of 10 when I would set up to bench press, now it's down to a 6 or 7. When it gets down to a 4 or 5, it'll just blend in with all the other aches and creaks and feel perfectly normal. As it is, with the pain down to a dull roar, I was able to bench press with more of my attention focused on the bench press and less on ending the set so I could sit up again.
I was able to hit my chest with significantly more pressing volume which was sorely needed. My repetition endurance is very low and if I'm going to bump my bench press up over 150 kilograms, I need to rebuild the foundation with a base of repetition work. Hopefully my back continues to improve so I can make the progress I need to make before I start the pre-competition strength training.
Bench Press: 135x10, 135x5, 185x5, 225x5, 245x5, 245x5, 265x3, 245x5, 245x5, 225x6, 205x6
Incline Dumbbell Bench Press: 75x9, 75x8, 75x8 45* incline
Monday, July 30, 2012
A cautionary tale about passion and youth
It's amazing what one can find stored away on an old thumb drive that was used to archive files from an old computer. All I really needed was something to take some files from work to a local Staples so I could print needed documents in colour. I grabbed the first thumb drive I could find in my desk at home and when I looked at the files saved on it, I was pretty surprised. Some of the files on it were over 10 years old.
As I looked back at the contents of this digital time capsule of my life, I realized that my memories of the past have begun to glaze over details, romanticizing some and taking the rough edges off of others. In addition to old pictures and videos of myself, I also found some scanned pictures taken in the era of film loaded cameras in the days before the internet. Seeing these pictures and videos were a welcome reality check as I near the end of my 5th year of recovery from obesity.
In today's age of Twitter, Facebook, and Pinterest (I still don't know what to do with that site), it's very common to see 20 somethings posting all manner of life advice. There is more information available than ever and the internet provides an eager forum so that every hyper-passionate trainer can shout from figurative mountaintops into the google-cached ether. I remember those days well except that we couldn't shout as loudly and with as wide a reach as kids today.
When I was in my twenties and fully immersed in the passion that was competitive powerlifting and Personal Training, I too, believed that I had all the answers and that there was no way I would ever let myself down by becoming one of the sedentary have-nots and do-nothings waddling through the shopping malls. Like kids of today, I took progress pictures:
Not much difference in muscle mass between the two pictures but I was still getting stronger. I can't remember which meets those were taken prior to but I'm fairly certain the first picture was taken in Las Vegas prior to a USPF qualifier for the 1988 Natural Nationals to be held in Dallas, Texas. Rich Peters, the promoter running the Natural Nationals for the USPF at the time would soon start his own federation, NASA, but in 1988, the meet was still held under the USPF sanction. The 1988 USPF Natural Nationals would be my first and only National level meet until I lifted in the Canadian Powerlifting Union Nationals in 2010. The second picture was taken before a regional meet in California, possibly the ADFPA Stockton Open. It's all hard to remember now but the real point is, I was no different than the kids of today with their unbridled enthusiasm and frequent Facebook and Twitter platitudes.
I would continue to compete in powerlifting for another 4 years and work as a Personal Trainer for three of them. Training was different back then as we pretty much trained everyone like a bodybuilder. It was all about appearance rather than function and in Los Angeles that meant the 'profession' had even less of a soul than it does today. As I didn't want to shyster people out of their cash for what passed as "Personal Training workouts" back then, I decided to "get a real job". You know, the kind where you go to work for 8-10 hours in grown up clothes and hope to be promoted into management. This was the beginning of my loss of focus on my health.
A promotion brought me to Toronto and with that, severed the last strings of my competitive powerlifting passion. I made the choice to focus on my career which included long hours and lots of partying. Single, under 30, virtually unlimited expense accounts for wining and dining employees and sales accounts, it was an easy opportunity to spend many nights out at the bars and clubs. I still went to the gym occasionally but the workouts lacked direction and purpose. I never logged a single training session, I just went to the gym and did stuff.
That picture was taken by my roommate who would go on to become my ex-wife. Yes, I did successfully jump from the friend ladder but in hindsight, I'm sure she regrets letting me do that. I was 30 years old in that picture and still felt bullet-proof despite years of downtown Toronto partying. I wasn't doing anything to take care of myself but the muscle mass I had accumulated in years prior and a still-youthful metabolism was keeping most of the creeping fat away.
Cut forward five years...
That picture was taken by my future ex-wife. Five years of creeping weight gain. By this time the only activity I was doing on a regular basis was playing golf, hence, the sock tan lines on my feet. Since I'm holding an edition of the Toronto Star, it's pretty clear that I had intended for this picture to serve as a "before" picture. The only problem was, I never actually started a program so there is no "after" photo. I'm 35 years old and can barely remember that 22 yr old kid looking forward to the training for his next powerlifting meet.
Cut forward another 6 years:
This video was taken in the summer of 2007, I was in the neighborhood of 280 lbs. Whatever it was, the fact that my nickname was "Sumo" was proof enough that I was the big, fat, Japanese guy of the group.
This video was taken in November 2007 while on a vacation to visit family in Hawaii. I thought I'd jump on one of those coin-operated scales at the mall (Ala Moana maybe?) While I'm pretty sure I had eaten two large okonomiyake lunch specials, that still doesn't excuse the fact that I completely spin the scale and record a weight of 295 lbs. In the video I say "285" but a second video captures me catching my error. By the way, the commentary is courtesy of my brother who not coincidentally is now struggling with his own weight. At this time, I am 41 years old and very shortly would reach my breaking point and finally decide to exert ownership over my health. (see "My Story" for more on this)
All of these pictures and videos were on that thumb drive I browsed today. Seeing them was like a hammer between the eyes. It was a klaxon horn of a reminder that the present holds no guarantee of the future no matter how certain one may be. I have made some decent progress since November 2007 but I still have a ways to go before I'll be taking any more shirtless pictures. Even more important, at almost 46 years old, I know that there is still time to re-live this whole cycle of fitness to fatness to fitness if I drop the ball now.
A lifetime is a long time, especially when imagined through the eyes of a twenty-something. It's still a long time when viewed from my current vantage point. Having gone through this process once, it is my intent to not have to do it ever again.
As I looked back at the contents of this digital time capsule of my life, I realized that my memories of the past have begun to glaze over details, romanticizing some and taking the rough edges off of others. In addition to old pictures and videos of myself, I also found some scanned pictures taken in the era of film loaded cameras in the days before the internet. Seeing these pictures and videos were a welcome reality check as I near the end of my 5th year of recovery from obesity.
In today's age of Twitter, Facebook, and Pinterest (I still don't know what to do with that site), it's very common to see 20 somethings posting all manner of life advice. There is more information available than ever and the internet provides an eager forum so that every hyper-passionate trainer can shout from figurative mountaintops into the google-cached ether. I remember those days well except that we couldn't shout as loudly and with as wide a reach as kids today.
When I was in my twenties and fully immersed in the passion that was competitive powerlifting and Personal Training, I too, believed that I had all the answers and that there was no way I would ever let myself down by becoming one of the sedentary have-nots and do-nothings waddling through the shopping malls. Like kids of today, I took progress pictures:
 |
| 21 yrs old, Oct 31, 1987, 178 lbs prior to weigh-ins for my first or second PL meet |
 |
| 22 yrs old, November 1988, 193 lbs prior to weighing in for the 198 lb class |
I would continue to compete in powerlifting for another 4 years and work as a Personal Trainer for three of them. Training was different back then as we pretty much trained everyone like a bodybuilder. It was all about appearance rather than function and in Los Angeles that meant the 'profession' had even less of a soul than it does today. As I didn't want to shyster people out of their cash for what passed as "Personal Training workouts" back then, I decided to "get a real job". You know, the kind where you go to work for 8-10 hours in grown up clothes and hope to be promoted into management. This was the beginning of my loss of focus on my health.
A promotion brought me to Toronto and with that, severed the last strings of my competitive powerlifting passion. I made the choice to focus on my career which included long hours and lots of partying. Single, under 30, virtually unlimited expense accounts for wining and dining employees and sales accounts, it was an easy opportunity to spend many nights out at the bars and clubs. I still went to the gym occasionally but the workouts lacked direction and purpose. I never logged a single training session, I just went to the gym and did stuff.
 |
| Sept 1996, 210 lbs, slow fall begins... |
Cut forward five years...
 |
| 12/26/2001 250+ lbs, thought I was going to get back in shape |
Cut forward another 6 years:
All of these pictures and videos were on that thumb drive I browsed today. Seeing them was like a hammer between the eyes. It was a klaxon horn of a reminder that the present holds no guarantee of the future no matter how certain one may be. I have made some decent progress since November 2007 but I still have a ways to go before I'll be taking any more shirtless pictures. Even more important, at almost 46 years old, I know that there is still time to re-live this whole cycle of fitness to fatness to fitness if I drop the ball now.
A lifetime is a long time, especially when imagined through the eyes of a twenty-something. It's still a long time when viewed from my current vantage point. Having gone through this process once, it is my intent to not have to do it ever again.
Saturday, July 28, 2012
Deadlift and Squat accessory work with Toronto Rex Powerlifting Club
On account of all the golf we played earlier this week in Michigan, there was no golf on the schedule for this weekend so it meant I could meet up with my team, Toronto Rex Powerlifting Club, for a workout at the Boyle's garage.
Training in a team environment is always a nice change from my usual solitary workouts at the Oakville YMCA. On my current programming schedule, my weekend workout is based around accessory movements for the three powerlifts. Today I would concentrate on the squat and deadlift since my back is still fairly intolerant of the position needed for my bench press set up.
Since I've been unable to make many of the weekend sessions, I haven't had a chance to meet many of the new lifters that have come out to train at the Boyle's but today I got to meet a lifter and certified personal trainer named Jenn Pratt. Like a number of members of the team including myself, her passion has helped her battle back from being overweight and now she helps others find their way among the confusing and dogmatic world of body transformations.
Jenn was working on deadlifts while in the midst of a continuing experiment to find her personal threshold for over-training. Despite deadlifting yesterday, she was able to hit a PR in the conventional deadlift with a well-fought 250 lb pull. She's entering her first competition in North Bay at the end of September and I have no doubt she'll do very well.
Mark Boyle is training for the Niagara Powerlifting Club's meet on August 18th and hit some smooth deadlift singles. As for me, I'm still re-working my squat motion while trying to lower my bodyweight to 220-225 lbs. My bodyweight remains elevated with some post-vacation bloat but luckily reductions in my waistline prior to the vacation haven't been forfeited. I expect my weight will normalize back to pre-vacation levels by the end of next week.
Since the Boyle's have a safety squat bar, I used that instead of front squats. After the SSB squats, I finished up with my barbell row/stiff-legged deadlift superset. I bumped up the weight for the last two sets of SLDLs and that really made a difference. Even though the total volume of the workout is lower than my typical 'third' workout when performed by myself at the Y, training with the team always adds that extra motivation that ups the intensity of each set. As a result, despite doing approximately 40% fewer sets, I always feel like I have alot less in the tank when I'm leaving the garage.
SSB Squats: 122.5x10, 152.5x10, 202.5x5, 242.5x5, 272.5x5x3 sets (bar weighs 62.5 lbs)
Barbell Rows: 135x5, 185x5, 225x5, 245x5, 265x5, 245x5, 245x5 super-setted with SLDL
SLDL: 135x5, 185x5, 225x5, 245x5, 265x5, 295x5, 295x5
Training in a team environment is always a nice change from my usual solitary workouts at the Oakville YMCA. On my current programming schedule, my weekend workout is based around accessory movements for the three powerlifts. Today I would concentrate on the squat and deadlift since my back is still fairly intolerant of the position needed for my bench press set up.
Since I've been unable to make many of the weekend sessions, I haven't had a chance to meet many of the new lifters that have come out to train at the Boyle's but today I got to meet a lifter and certified personal trainer named Jenn Pratt. Like a number of members of the team including myself, her passion has helped her battle back from being overweight and now she helps others find their way among the confusing and dogmatic world of body transformations.
Jenn was working on deadlifts while in the midst of a continuing experiment to find her personal threshold for over-training. Despite deadlifting yesterday, she was able to hit a PR in the conventional deadlift with a well-fought 250 lb pull. She's entering her first competition in North Bay at the end of September and I have no doubt she'll do very well.
Mark Boyle is training for the Niagara Powerlifting Club's meet on August 18th and hit some smooth deadlift singles. As for me, I'm still re-working my squat motion while trying to lower my bodyweight to 220-225 lbs. My bodyweight remains elevated with some post-vacation bloat but luckily reductions in my waistline prior to the vacation haven't been forfeited. I expect my weight will normalize back to pre-vacation levels by the end of next week.
Since the Boyle's have a safety squat bar, I used that instead of front squats. After the SSB squats, I finished up with my barbell row/stiff-legged deadlift superset. I bumped up the weight for the last two sets of SLDLs and that really made a difference. Even though the total volume of the workout is lower than my typical 'third' workout when performed by myself at the Y, training with the team always adds that extra motivation that ups the intensity of each set. As a result, despite doing approximately 40% fewer sets, I always feel like I have alot less in the tank when I'm leaving the garage.
SSB Squats: 122.5x10, 152.5x10, 202.5x5, 242.5x5, 272.5x5x3 sets (bar weighs 62.5 lbs)
Barbell Rows: 135x5, 185x5, 225x5, 245x5, 265x5, 245x5, 245x5 super-setted with SLDL
SLDL: 135x5, 185x5, 225x5, 245x5, 265x5, 295x5, 295x5
Wednesday, July 25, 2012
The gym that time forgot in Lexington, Michigan
Just got back from a nice golf getaway with Vivian and her parents. We stayed at Lakeview Hills Golf Resort in Lexington, Michigan. I get the impression that Lexington's days as a cottagy getaway for Detroiters has passed but there is still alot of charm in the little town on the lake. Lakeview Hills Golf Resort boasts two 18 hole golf courses, a hotel, and some uncommon amenities. For one, they have a 16 lane bowling alley available if there is enough demand and two, they have a fitness facility that is truly a hidden gem if you're an old meathead like myself.
In the pictures on their website, one gets a hint of their 'fitness center' but it's not until you descend the stairs into the basement of the main building and turn on the lights (it was empty both days I used it) that you are immediately transported to the year 1992 or 1993.
Unlike most resorts, there is no charge to use the "Ultimate Fitness Health Club", this despite it being far better equipped for someone wanting to get bigger and/or stronger than any hotel/resort fitness center I had previously used. Since I was really on a golf vacation with Vivian and her parents, I didn't bring my squat shoes or belt but I knew I did want to get in a couple workouts if possible. After seeing that this gym was better equipped than the gym I use at home, I immediately regretted leaving my equipment at home.
If the equipment wasn't enough, the walls were decorated with 8x10's of famous bodybuilders, some signed. Curiously, none of the pictures were from anyone famous in the last 20 years. Prior to my obesity fueled journey back into the gym, the last time I lifted weights with a purpose was 1992-1993. The pictures on the wall were the same pictures that inspired me. Tom Platz, Cory Everson, Mike Matarrazo, Lenda Murray, Sandy Riddell, Tonya Knight, Laura Creavalle, Achim Albrecht, Momo Benaziza, Francis Benfatto, Lee Labrada, Christian Duffy, Sonny Schmidt, Jodi Friedman, Porter Cotrell, Lee Haney, Serge Nubret, all on the walls of this time capsule of a gym. In fact the iconic picture of blue-jeans wearing Lee Haney lat-spreading out of the smoke was on the cover of my first training notebook.
On a counter in the foyer of the gym were a bunch of photographs under the glass counter top of a guy I didn't recognize with various NPC/IFBB pros of yesteryear along with some old supplement containers and a couple portable CD players. I half expected to see a rack of vintage Zubaz pants for sale.
Both times I ventured down to the gym, I was the only person there. A shame really, that all of this vintage muscle building equipment would be so horrendously under-utilized. I have no idea where all the monsters went but Lexington, Michigan in the 1990s must've been full of them if this place was the center of bodybuilding culture. If not for the security cameras (that may or may not have been on) I might've even popped a front double bicep or lat spread as this gym also had that particular style of lighting and mirrors so common in the old days where you always looked bigger and more muscular than in real life.
We played 18 holes in the morning so I had just enough time to get to the gym for two workouts. The first one was too short as I didn't realize we had dinner at 5pm so I only got through three work sets of bench press. The second workout the next day was better as I was able to take as much time as I needed to get through my squat and deadlift workout.
I didn't feel particularly strong while squatting but I'm going to chalk it up to squatting in flat shoes and the challenge of trying to incorporate some form changes. Deadlifts went better but they felt harder than they should have been. My lack of repetition endurance for these sets of 5 means I need to continue to focus on them. Even though I can do singles into the low 600's in competition, the inability to rep out at lighter weights means that I will lack the work capacity to push my 1 rep max significantly higher. One can do singles and doubles but after a point, the base needs to follow in order to support higher and higher levels of singles and doubles.
This set of 325x3 was slow and grindy but I'm hoping taking two steps back will enable me to take three steps forward in the future.
465x5 top set in the deadlift. Again, the last rep was slow and grindy. Too slow and too grindy for a weight that's only 75% of my 1 RM.
Bench Press: 135x10, 185x5, 225x5, 245x5x2
Squat: 135x10, 225x5, 275x5, 325x3, 325x3, 225x5, 225x5 Drop down sets with 225 were spent trying to drill correct form.
Deadlift: 315x5, 365x5, 415x5, 465x5
DB Curls: 45x6x3 sets
Leg Raises: 15, 10
The leg raises were done on a pair of "Ab-Originals" straps. I have no doubt these were the original Ab Original straps bought in the 1990's.
The Lakeview Hills Golf Resort was a great combination of golf and good-old fashioned family run business style hospitality. The gym that time forgot was simply a fantastic bonus for a nostalgic muscle head in need of a good old-time workout.
In the pictures on their website, one gets a hint of their 'fitness center' but it's not until you descend the stairs into the basement of the main building and turn on the lights (it was empty both days I used it) that you are immediately transported to the year 1992 or 1993.
Unlike most resorts, there is no charge to use the "Ultimate Fitness Health Club", this despite it being far better equipped for someone wanting to get bigger and/or stronger than any hotel/resort fitness center I had previously used. Since I was really on a golf vacation with Vivian and her parents, I didn't bring my squat shoes or belt but I knew I did want to get in a couple workouts if possible. After seeing that this gym was better equipped than the gym I use at home, I immediately regretted leaving my equipment at home.
 |
| Nothing but iron plates and old-school machines |
 |
| The power rack is across the room |
 |
| wobbly iron dumbbells up to 120 lbs |
 |
| 1990's bodybuilding heroes |
 |
| the Lee Haney pic, top middle, was the cover of my first training log |
 |
| portable CD players, old supplements, old photos, Laura Creavalle and Tonya Knight |
Both times I ventured down to the gym, I was the only person there. A shame really, that all of this vintage muscle building equipment would be so horrendously under-utilized. I have no idea where all the monsters went but Lexington, Michigan in the 1990s must've been full of them if this place was the center of bodybuilding culture. If not for the security cameras (that may or may not have been on) I might've even popped a front double bicep or lat spread as this gym also had that particular style of lighting and mirrors so common in the old days where you always looked bigger and more muscular than in real life.
We played 18 holes in the morning so I had just enough time to get to the gym for two workouts. The first one was too short as I didn't realize we had dinner at 5pm so I only got through three work sets of bench press. The second workout the next day was better as I was able to take as much time as I needed to get through my squat and deadlift workout.
I didn't feel particularly strong while squatting but I'm going to chalk it up to squatting in flat shoes and the challenge of trying to incorporate some form changes. Deadlifts went better but they felt harder than they should have been. My lack of repetition endurance for these sets of 5 means I need to continue to focus on them. Even though I can do singles into the low 600's in competition, the inability to rep out at lighter weights means that I will lack the work capacity to push my 1 rep max significantly higher. One can do singles and doubles but after a point, the base needs to follow in order to support higher and higher levels of singles and doubles.
Bench Press: 135x10, 185x5, 225x5, 245x5x2
Squat: 135x10, 225x5, 275x5, 325x3, 325x3, 225x5, 225x5 Drop down sets with 225 were spent trying to drill correct form.
Deadlift: 315x5, 365x5, 415x5, 465x5
DB Curls: 45x6x3 sets
Leg Raises: 15, 10
The leg raises were done on a pair of "Ab-Originals" straps. I have no doubt these were the original Ab Original straps bought in the 1990's.
 |
| Achim Albrecht (on the wall) keeping a close eye on anyone hitting abs in the Ab Original Ab Sling |
Friday, July 20, 2012
Day 3, Week 2, assistance exercises
Good session today, extra volume on front squats and bumped up the weight a little bit for the barbell row/stiff-legged deadlift supersets. Enjoying that super-set combo for some reason. Didn't get to the leg press today but will have to figure out where to slot it in for future weeks.
Back is still barking a bit so I haven't been able to push the overhead pressing very hard and it took a little longer than usual to limber up during the front squats but overall, much improved over my condition a month ago.
Looking forward to three days of golf with Vivian and her family in the next week, the club we're staying at has a gym so hopefully I'll be able to get some time in with the iron in between hacks with my irons.
Front Squat: 135x10, 185x5, 225x5, 225x4, 225x5, 225x5 Lost my groove on the second set but found it again for sets 3 and 4.
Overhead Press: 135x5x2 sets, 185x3x3 sets, 165x5x2 sets
Barbell Rows/Stiff-legged Deadlift supersets:
135x5, 185x5, 235x5, 245x5, 245x5, 255x5, 255x5
Hanging leg raise: 15, 15 My abs still cramp up after doing these, hopefully they'll condition quickly so I can start hitting them harder with loaded work.
Back is still barking a bit so I haven't been able to push the overhead pressing very hard and it took a little longer than usual to limber up during the front squats but overall, much improved over my condition a month ago.
Looking forward to three days of golf with Vivian and her family in the next week, the club we're staying at has a gym so hopefully I'll be able to get some time in with the iron in between hacks with my irons.
Front Squat: 135x10, 185x5, 225x5, 225x4, 225x5, 225x5 Lost my groove on the second set but found it again for sets 3 and 4.
Overhead Press: 135x5x2 sets, 185x3x3 sets, 165x5x2 sets
Barbell Rows/Stiff-legged Deadlift supersets:
135x5, 185x5, 235x5, 245x5, 245x5, 255x5, 255x5
Hanging leg raise: 15, 15 My abs still cramp up after doing these, hopefully they'll condition quickly so I can start hitting them harder with loaded work.
Tuesday, July 17, 2012
Day 2, Week 2, Squat and Deadlift day
I'm starting to realize why I only worked out twice a week back in 1992. Squatting and deadlifting on the same day is tough even if the volume is low.
It's been unseasonably hot and humid in Ontario this week and I felt like not training today. I knew it was just a side-effect of the hot weather so I trudged to the gym knowing that everything would be good once I got into the workout.
I was still working on getting my hips through and keeping my chest higher--tweaking my form yet again and felt like there will be some dividends to reap from this remedial work. I believe it is every over 200 lb man's birthright to raw squat 500 lbs and since I haven't done this yet, I will keep trying to optimize my form until it happens.
Aside from the form changes, I feel like the last 6 weeks of training for my last meet while taking pre-workout ibuprofen masked alot of aches and pains because I've never felt this busted up after a meet for so long. I also trained wearing knee sleeves and I miss their warmth and gentle compression. I'll look forward to re-introducing the knee sleeves when I get into my actual competition training cycles. As for the ibuprofen, I think I'll leave it out until the final 3 weeks if at all.
Squats: 135x10, 225x5, 275x5, 325x5, 325x5, 325x5, 325x4, 325x4
Added an extra set of 4 compared to last week. I still need to get to 5x5 with this weight but it'll happen as I get acclimated to the new form cues. Still humbling to be struggling with 60 lbs less than last meet preps top 5x5 workout.
Deadlift: 315x3, 405x5, 455x5, 455x5
These were difficult after the squats but I like how the cumulative effect of squatting and deadlifting feels.
I woke up this morning another pound lighter at 231.5 lbs so I ate some extra carbs (in the form of sushi) for lunch as I felt I was lightening through depletion rather than from losing bodyfat. I hope to finish the week right at about 231-232 to stay on schedule.
It's been unseasonably hot and humid in Ontario this week and I felt like not training today. I knew it was just a side-effect of the hot weather so I trudged to the gym knowing that everything would be good once I got into the workout.
I was still working on getting my hips through and keeping my chest higher--tweaking my form yet again and felt like there will be some dividends to reap from this remedial work. I believe it is every over 200 lb man's birthright to raw squat 500 lbs and since I haven't done this yet, I will keep trying to optimize my form until it happens.
Aside from the form changes, I feel like the last 6 weeks of training for my last meet while taking pre-workout ibuprofen masked alot of aches and pains because I've never felt this busted up after a meet for so long. I also trained wearing knee sleeves and I miss their warmth and gentle compression. I'll look forward to re-introducing the knee sleeves when I get into my actual competition training cycles. As for the ibuprofen, I think I'll leave it out until the final 3 weeks if at all.
Squats: 135x10, 225x5, 275x5, 325x5, 325x5, 325x5, 325x4, 325x4
Added an extra set of 4 compared to last week. I still need to get to 5x5 with this weight but it'll happen as I get acclimated to the new form cues. Still humbling to be struggling with 60 lbs less than last meet preps top 5x5 workout.
Deadlift: 315x3, 405x5, 455x5, 455x5
These were difficult after the squats but I like how the cumulative effect of squatting and deadlifting feels.
I woke up this morning another pound lighter at 231.5 lbs so I ate some extra carbs (in the form of sushi) for lunch as I felt I was lightening through depletion rather than from losing bodyfat. I hope to finish the week right at about 231-232 to stay on schedule.
Stuff I read on a daily or near daily basis
I used to link to a few blogs on the right side of the main page but it dropped so far down that no one would ever see it. Also, the list of blogs and training logs I read on a regular basis is so long that it's impractical to put the list on the side of any page.
As a result, I created a separate page with links to all of the training logs and strength, health, and fitness sites I review whenever they post new content. The page is called, "Sites I regularly read" (link in the menu bar at the top of the page) and if you're curious and want to add to your list of sites you check out, you can look at my list and see if I have any that you might've missed..
As a result, I created a separate page with links to all of the training logs and strength, health, and fitness sites I review whenever they post new content. The page is called, "Sites I regularly read" (link in the menu bar at the top of the page) and if you're curious and want to add to your list of sites you check out, you can look at my list and see if I have any that you might've missed..
Monday, July 16, 2012
Day 1, week 2 of my new/old program
I didn't get in my third accessory exercise workout last week because Vivian and I went to the driving range to get the swings in order for our upcoming golf trip with her parents. Normally it wouldn't be much to ask to workout and swing a golf club on the same day but lately my back has been allowing one but not both.
I recently downloaded an app for my iPhone 4s called, SloPro. It is a free app and got a decent review on some iPhone blogs so I thought I'd give it a shot at the driving range.
Using the SloPro app, that's my swing in all of its injurious, high handicapper glory. It's painfully obvious why I both don't hit the ball very far and don't hit it consistently straight. Too narrow at the top--over-swinging to maintain swing tempo because I don't have the mobility to make a proper shoulder turn and a pretty bad case of the chicken wing (left arm) due to the apparent inability to rotate my hips fully and lead the clubhead through and past impact. That's the swing I've always had so it's not changing anytime soon and revealed with all of its warts via the SloPro iPhone 4s app. Thanks for nothing maybe?
My hacker swing notwithstanding, the app is pretty cool. Not sure it will have much value recording slow movements like limit powerlifts but I'm sure it would come in handy for those that practice the olympic lifts.
So that was my Saturday 'workout'. Whatever I did this weekend, it still resulted in my weighing in this morning at 232.5 lbs, a full 2 lbs lower than the previous weeks' lowest bodyweight. I guess I was due for one of the 'whooshes' described in Lyle McDonalds' article, http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html So that was a nice Monday morning bonus as it keeps me on schedule for a bodyweight of around 225 lbs by the first of September.
Today was Day 1 of week 2 of my new/old program. Bench presses followed by bench accessory and some arm work. Bench presses went pretty well. The back issue was ever-present but it seemed easier to work around the pain this time. I ended up getting 245 for 5x5 so next week I'll bump up the weight and start on 265 for 5 sets of 3. I also added an extra work set of incline dumbbell presses and hit the arms a little harder. All in all good progress so far.
Bench Press: 135x10, 135x8, 185x5, 225x5, 245x5x5 sets
Incline Dumbbell Press (high incline): 75x10, 75x10, 90x6x2 sets
Dumbbell Curls: 45x6x3 sets
Overhead DB extension: 30x10, 30x10, 30x8 (left arm still very weak, right arm can get 3 sets of 10 easily).
Leg Raises: 15, 12
Finally, my buddy Adam is starting an apparel/lifestyle brand and featured my preparation for my last competition in his July webisode for his company, Custom Bodyworx. I don't really care for seeing myself talk because I think I look like a dork but it was very cool of him to put this together.
I actually don't do spider curls but that old-school, dungeony gym had a spider bench and it had been so long since I had seen one that I had to do a set out of nostalgia.
I recently downloaded an app for my iPhone 4s called, SloPro. It is a free app and got a decent review on some iPhone blogs so I thought I'd give it a shot at the driving range.
My hacker swing notwithstanding, the app is pretty cool. Not sure it will have much value recording slow movements like limit powerlifts but I'm sure it would come in handy for those that practice the olympic lifts.
So that was my Saturday 'workout'. Whatever I did this weekend, it still resulted in my weighing in this morning at 232.5 lbs, a full 2 lbs lower than the previous weeks' lowest bodyweight. I guess I was due for one of the 'whooshes' described in Lyle McDonalds' article, http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html So that was a nice Monday morning bonus as it keeps me on schedule for a bodyweight of around 225 lbs by the first of September.
Today was Day 1 of week 2 of my new/old program. Bench presses followed by bench accessory and some arm work. Bench presses went pretty well. The back issue was ever-present but it seemed easier to work around the pain this time. I ended up getting 245 for 5x5 so next week I'll bump up the weight and start on 265 for 5 sets of 3. I also added an extra work set of incline dumbbell presses and hit the arms a little harder. All in all good progress so far.
Bench Press: 135x10, 135x8, 185x5, 225x5, 245x5x5 sets
Incline Dumbbell Press (high incline): 75x10, 75x10, 90x6x2 sets
Dumbbell Curls: 45x6x3 sets
Overhead DB extension: 30x10, 30x10, 30x8 (left arm still very weak, right arm can get 3 sets of 10 easily).
Leg Raises: 15, 12
Finally, my buddy Adam is starting an apparel/lifestyle brand and featured my preparation for my last competition in his July webisode for his company, Custom Bodyworx. I don't really care for seeing myself talk because I think I look like a dork but it was very cool of him to put this together.
Wednesday, July 11, 2012
Squat and Deadlift day like it's 1992
On the second day of my 'back to 1992' training split I had squats and deadlifts on the schedule. I can't remember the last time I actually had a training session where I did both on the same day. In theory it should be an easy day from a volume standpoint because I was only doing two exercises with about 7 or 8 work sets. In reality, it turned out to be fairly hard even though I'm still using light weights relative to my current competition maxes.
Based on last week's squat workout, I used 325 for my 5 rep work sets. While my previous 1992 training log suggested that I did 3 work sets in the 'good ol'days', I decided I'd do 4-5 work sets today. The only other powerlifter that trains at my gym in the evenings happened to be there and gave me some feedback on my form after my third work set. Keying on the form cues he suggested was difficult but I got through my 4th set. My rep speed was too slow on rep #5 so I ended the squat workout there.
The form cues he suggested were to get my head back and to get my hips under me faster. By 'head back' he didn't mean to increase cervical extension by looking up, he wanted me to extend more through the upper back to keep the bar closer to my hips. With respect to the hips, when he watched my third set, he said it looked like I didn't actively try to get my hips under me until I was nearly at lockout. I tried to incorporate both these changes in my 4th set and I could feel a difference. It'll take a few sessions to get used to the new coordination but I'm optimistic it'll make a big difference.
Squats: 135x10, 225x5, 275x5, 325x5x4 sets
Deadlifts were next and since I haven't deadlifted of note since my last competition, I decided I'd just do some work sets at 405. I had tried to deadlift 405 as a 'light day' shortly after my competition but the back issue and the nerve weakness in my left leg scuttled that idea. Now that my leg is back to full strength, it was time to start re-building the conditioning. The sets went well although I did feel some residual fatigue from the squat workout. I think I'll adapt to this new training split fairly quickly so I should be hitting 500 for sets of 5 within 6 weeks or so.
Deadlifts: 315x3, 405x6, 405x6, 405x7
Even though the entire workout was only 11 sets including warm up sets, it felt like I got some good work in. I'll be very interested to see how I feel next week.
Based on last week's squat workout, I used 325 for my 5 rep work sets. While my previous 1992 training log suggested that I did 3 work sets in the 'good ol'days', I decided I'd do 4-5 work sets today. The only other powerlifter that trains at my gym in the evenings happened to be there and gave me some feedback on my form after my third work set. Keying on the form cues he suggested was difficult but I got through my 4th set. My rep speed was too slow on rep #5 so I ended the squat workout there.
The form cues he suggested were to get my head back and to get my hips under me faster. By 'head back' he didn't mean to increase cervical extension by looking up, he wanted me to extend more through the upper back to keep the bar closer to my hips. With respect to the hips, when he watched my third set, he said it looked like I didn't actively try to get my hips under me until I was nearly at lockout. I tried to incorporate both these changes in my 4th set and I could feel a difference. It'll take a few sessions to get used to the new coordination but I'm optimistic it'll make a big difference.
Squats: 135x10, 225x5, 275x5, 325x5x4 sets
Deadlifts were next and since I haven't deadlifted of note since my last competition, I decided I'd just do some work sets at 405. I had tried to deadlift 405 as a 'light day' shortly after my competition but the back issue and the nerve weakness in my left leg scuttled that idea. Now that my leg is back to full strength, it was time to start re-building the conditioning. The sets went well although I did feel some residual fatigue from the squat workout. I think I'll adapt to this new training split fairly quickly so I should be hitting 500 for sets of 5 within 6 weeks or so.
Deadlifts: 315x3, 405x6, 405x6, 405x7
Even though the entire workout was only 11 sets including warm up sets, it felt like I got some good work in. I'll be very interested to see how I feel next week.
Tuesday, July 10, 2012
First day on the new old training split
After re-reading my old 1992 training log, I decided that if the split I used back then worked, I should go back to it. The overall training load was significantly less than what I've been doing yet I made better progress. In addition to deciding to re-visit the protocol that led to my best successes of the past, I have also spent the last couple days reading articles on a great blog written by Jim Steel. His site, Bas' Barbell Club, has some of the best training and training philosophy articles I've read in a while. I don't know how I missed it all these years but I'm glad I found it. One of his recent articles, "Lift the Weight" resonates with me as I ranted about something very similar in my training log.
It could be that we're both at the "Get off my lawn!" stage of our lives or it could be that we're equally frustrated by how confused some lifters get due to the over-abundance of information available today. All I know is, back when I first started lifting (way before the internet), no male lifter ever considered a 2xBW deadlift to be any kind of achievement. In fact it was almost an embarrassment until one could deadlift at least 3xBW (at least for the lifters under 200 lbs). Unlike today, there was no internet where solitary lifters could compare notes and decide amongst themselves that deadlifting 2xBW was worth bragging about. Back then, the only benchmarks we had were contest results or top 100 lists posted in Powerlifting USA and virtually the only book on powerlifting, "Inside Powerlifting" by Dr. Terry Todd. In that book there was a picture of a 9 yr old Rickey Dale Crain deadlifting 135 lbs at a bodyweight of 60 lbs. If seeing a picture of a 9yr old kid deadlifting over 2xBW wasn't enough to shame one into getting back into the gym and getting stronger, nothing was.
In any case, we weren't stronger back then but the bar was just set alot higher so that none of us ever thought the 2xBW level was a 'barrier' or even a goal. We all zoomed right past that level as we tried to hit reach and exceed the 3xBW deadlift (4xBW for the really light guys). We just didn't know any better so we tried to match the results posted by the best. I think lifters today would be better off if they broke free of their unknowingly, self-imposed barriers by comparing themselves less against each other on internet forums and more against the standards set by the best in the sport. Even if they have no intention of ever competing, they will end up far surpassing their current levels.
So back to my new/old training split...Day 1 will be Bench Press and bench assistance, Day 2 will be Squat and Deadlift, Day 3 will be light legs and light upperbody push/pull work or a rest day if I feel like I need it. Day 1 and Day 2 are consecutive days, likely Tues/Wed and Day 3 will be a Friday or Saturday. That's how I did it in 1992 so that's how I'll try it now.
Today's session:
Bench Press: 135x10x2 sets, 185x5, 225x5, 245x5, 245x5, 245x5, 245x5, 245x4 First time benching with my feet down since the meet and the back thing did hurt but so far it doesn't seem to have any lingering effect. Will stick with the 245x5x5 sets until I get all 25 reps.
Incline DB press (high incline): 75x10, 75x10, 75x8
1-arm overhead DB extension: 30x10, 30x8, 30x10 I used to be much stronger at these in the past, using as much as 60 lb DB's. The weakness is directly related to the shoulder issues I had been having. Now that my shoulder feels better, it's time to hit these hard again.
DB Curl: 45x6, 40x6, 40x8
Leg Raises: 15, 12
Overall this split felt pretty good. It's been a long time since I had an 'upper body' only day.
It could be that we're both at the "Get off my lawn!" stage of our lives or it could be that we're equally frustrated by how confused some lifters get due to the over-abundance of information available today. All I know is, back when I first started lifting (way before the internet), no male lifter ever considered a 2xBW deadlift to be any kind of achievement. In fact it was almost an embarrassment until one could deadlift at least 3xBW (at least for the lifters under 200 lbs). Unlike today, there was no internet where solitary lifters could compare notes and decide amongst themselves that deadlifting 2xBW was worth bragging about. Back then, the only benchmarks we had were contest results or top 100 lists posted in Powerlifting USA and virtually the only book on powerlifting, "Inside Powerlifting" by Dr. Terry Todd. In that book there was a picture of a 9 yr old Rickey Dale Crain deadlifting 135 lbs at a bodyweight of 60 lbs. If seeing a picture of a 9yr old kid deadlifting over 2xBW wasn't enough to shame one into getting back into the gym and getting stronger, nothing was.
In any case, we weren't stronger back then but the bar was just set alot higher so that none of us ever thought the 2xBW level was a 'barrier' or even a goal. We all zoomed right past that level as we tried to hit reach and exceed the 3xBW deadlift (4xBW for the really light guys). We just didn't know any better so we tried to match the results posted by the best. I think lifters today would be better off if they broke free of their unknowingly, self-imposed barriers by comparing themselves less against each other on internet forums and more against the standards set by the best in the sport. Even if they have no intention of ever competing, they will end up far surpassing their current levels.
So back to my new/old training split...Day 1 will be Bench Press and bench assistance, Day 2 will be Squat and Deadlift, Day 3 will be light legs and light upperbody push/pull work or a rest day if I feel like I need it. Day 1 and Day 2 are consecutive days, likely Tues/Wed and Day 3 will be a Friday or Saturday. That's how I did it in 1992 so that's how I'll try it now.
Today's session:
Bench Press: 135x10x2 sets, 185x5, 225x5, 245x5, 245x5, 245x5, 245x5, 245x4 First time benching with my feet down since the meet and the back thing did hurt but so far it doesn't seem to have any lingering effect. Will stick with the 245x5x5 sets until I get all 25 reps.
Incline DB press (high incline): 75x10, 75x10, 75x8
1-arm overhead DB extension: 30x10, 30x8, 30x10 I used to be much stronger at these in the past, using as much as 60 lb DB's. The weakness is directly related to the shoulder issues I had been having. Now that my shoulder feels better, it's time to hit these hard again.
DB Curl: 45x6, 40x6, 40x8
Leg Raises: 15, 12
Overall this split felt pretty good. It's been a long time since I had an 'upper body' only day.
Friday, July 6, 2012
Building up training volume and a review of my 1992 training log
While rooting around in the basement looking for an old pair of B&O headphones I thought I still had
(I didn't), I found my training log from 1992. 1992 was a significant year because it was the last year I competed (I moved to Toronto in October 1993) and it was the year I pulled 644 lbs, to this day my all-time PR deadlift (done raw with a belt). Since I couldn't remember what I did to build up my deadlift to that level--a level I still haven't reached in my 'comeback' since I resumed competition training in late 2007--I was excited to see what I had done.
To say I was surprised or befuddled is a bit of an understatement. I had nothing at all logged between January and March 8th. This is not too much of a surprise because I was just over a year into my career with Enterprise Rent A Car and as anyone who has worked for ERAC (now EHI) knows, back in those days, there wasn't a lot of time left in the day after work was done and what time one had was usually spent at happy hour.
My training log started showing training sessions on March 9th but it appears my usual workout schedule was:
Some weeks there was only one workout, a few weeks there was a third workout that appeared to be light bench press, chins and rows.
That's it. And some of the weeks I actually noted that I was over-trained--evidenced apparently by a deadlift workout that went poorer than expected. Over about a 6 week period, weights went up and reps went down. Some weeks I pulled exclusively from a deficit, some weeks I added in a couple sets of low rep rack pulls. Bench Press progression was similar, simple linear progression along with a few extra sets of close grip presses.
It culminated in a push/pull meet on September 19th where I went (including notes written in my log):
(I didn't), I found my training log from 1992. 1992 was a significant year because it was the last year I competed (I moved to Toronto in October 1993) and it was the year I pulled 644 lbs, to this day my all-time PR deadlift (done raw with a belt). Since I couldn't remember what I did to build up my deadlift to that level--a level I still haven't reached in my 'comeback' since I resumed competition training in late 2007--I was excited to see what I had done.
To say I was surprised or befuddled is a bit of an understatement. I had nothing at all logged between January and March 8th. This is not too much of a surprise because I was just over a year into my career with Enterprise Rent A Car and as anyone who has worked for ERAC (now EHI) knows, back in those days, there wasn't a lot of time left in the day after work was done and what time one had was usually spent at happy hour.
My training log started showing training sessions on March 9th but it appears my usual workout schedule was:
Mondays: Bench Press, bench press assistance work, on average 10 or so work sets total
Tuesdays: Squat and Deadlift, 3 work sets each exercise
Some weeks there was only one workout, a few weeks there was a third workout that appeared to be light bench press, chins and rows.
That's it. And some of the weeks I actually noted that I was over-trained--evidenced apparently by a deadlift workout that went poorer than expected. Over about a 6 week period, weights went up and reps went down. Some weeks I pulled exclusively from a deficit, some weeks I added in a couple sets of low rep rack pulls. Bench Press progression was similar, simple linear progression along with a few extra sets of close grip presses.
It culminated in a push/pull meet on September 19th where I went (including notes written in my log):
Bench Press: 308 "easy", 325 "easy", 341 miss "very close, stalled near lockout"
Deadlift: 611 "easy", 633 "P.R. easy", 644 "P.R. easy, probably had 5-10 lbs, no extra effort at floor or hips"
I didn't log my bodyweight at weigh-in but I know that I was in the 220 lb weight class. I noted in my log on October 26 that I weighed 226.8 lbs. I can't remember if I was trying to gain weight or not. I really can't remember if I really only trained twice a week most of the time and with minimal volume but if I did, it makes me wonder a little bit if I need to revisit my current training schedule. I'd sure love to find some training logs from prior years.
Anyways, as for today's workout, it was a good volume booster. None of the weights handled were particularly heavy but it was good to get in some work, although apparently, I was successful in the past without it...
Front Squats: 135x10, 185x5, 225x3x8 sets
Overhead Presses: 135x5x2 sets, 185x3, 185x2x4 sets, 165x3x3 sets Still hard to overhead press as it tends to twinge my back but it went pretty well. Ran out of gas on the sets of two so had to drop the weight to finish the planned 8 working sets.
Barbell Rows super-setted with stiff-legged deadlifts: figured I was already holding the bar so might as well get in some weighted stretching for the hamstrings. Turned out to be a pretty tough superset even with the relatively light SLDL weight. I did sets of 5, 5 rows followed by 5 SLDLs.
135x5, 185x5, 235x5x5 sets.
Wednesday, July 4, 2012
Almost back to normal
I had a great Canada Day weekend. Vivian and I played golf on Canada Day. I forgot to take some pre-round ibuprofen so my back got pretty sore midway through the round. Since the course was packed and playing very slow, my reduced mobility and the crowded course gave me the opportunity to work on some short game shots. I played most of the back nine using a punch shot 6 iron. Avid golfers will recognize the shot as the 9 to 3 drill. Not only is it good impact position practice but I never know when I'll need to hit a low running shot that goes about 160 yards so might as well have that shot in the bag. My lack-of-mobility induced practice almost resulted in my 4th hole in one. On the 17th hole, I hit a punch 7 iron on a flat hole measuring 134 yards. The ball rolled up on the green and tracked right to the hole, stopping only a foot from going in. While not a hole in one, it was my first tap-in birdie. Vivian played very well and beat me handily but she has never gotten a hole in one before so she was prepared to kill me if I had fluked into an ace while hitting the shots I was hitting.
After the golf, we met Vivian's parents for a BBQ at their condo complex and then after that met up with Vivian's friends Randy and Marnie. It was a long day with alot of activities that required most of Monday to recover.
After also taking Tuesday off, it was time to hit the gym today. It was one of those strange days where I had no desire to exercise but each set felt good once started. I was able to add in extra volume in each of the squat, floor press, and leg press. My ability to work is just about back to normal and my previously weakened left leg is almost a thing of the past.
Squats: 135x10, 225x5, 275x5, 315x5x4 sets, 315x7, getting 2 extra reps on my 5th set of 5's means I'll move the weights to 325 for my next squat workout.
Floor Press: 135x10, 185x10, 225x8, 225x5, 225x5, 225x4 These are still hard as heck. Slowly working up to 5 work sets of these as well.
Leg Press: 450x10, 540x10, 630x5x2 sets. 10 total reps at 630 is a new volume PR. Slowly progressing on these as well.
Incline Dumbbell Press: 75x10, 75x10, 75x8, still using the higher incline (45*) to hit the shoulders harder. There was some fatigue from the floor presses earlier so I kept the weight lighter today. Still lacked the endurance to hit 3 sets of 10.
Dumbbell Curls: 40x8, 40x6, 40x7, last set was done as an alternating dumbbell curl. I dislike doing curls but my elbows will benefit from strengthening my flexors.
These workouts are a real challenge for me having spent so little time over the past 4 and a half years actually training exercises I either dislike or have very little proficiency.
 |
| almost hole in one #4 |
 |
| Wearing red, standing in front of a maple tree |
After the golf, we met Vivian's parents for a BBQ at their condo complex and then after that met up with Vivian's friends Randy and Marnie. It was a long day with alot of activities that required most of Monday to recover.
After also taking Tuesday off, it was time to hit the gym today. It was one of those strange days where I had no desire to exercise but each set felt good once started. I was able to add in extra volume in each of the squat, floor press, and leg press. My ability to work is just about back to normal and my previously weakened left leg is almost a thing of the past.
Squats: 135x10, 225x5, 275x5, 315x5x4 sets, 315x7, getting 2 extra reps on my 5th set of 5's means I'll move the weights to 325 for my next squat workout.
Floor Press: 135x10, 185x10, 225x8, 225x5, 225x5, 225x4 These are still hard as heck. Slowly working up to 5 work sets of these as well.
Leg Press: 450x10, 540x10, 630x5x2 sets. 10 total reps at 630 is a new volume PR. Slowly progressing on these as well.
Incline Dumbbell Press: 75x10, 75x10, 75x8, still using the higher incline (45*) to hit the shoulders harder. There was some fatigue from the floor presses earlier so I kept the weight lighter today. Still lacked the endurance to hit 3 sets of 10.
Dumbbell Curls: 40x8, 40x6, 40x7, last set was done as an alternating dumbbell curl. I dislike doing curls but my elbows will benefit from strengthening my flexors.
These workouts are a real challenge for me having spent so little time over the past 4 and a half years actually training exercises I either dislike or have very little proficiency.
Subscribe to:
Posts (Atom)