Tag: working out

Rainy Day Run

I’m really enjoying my paternity leave, getting to stay home and help with Juni is great but I’m also trying to get in some workouts. I took last week off due to lack of sleep, I’m still not fully caught up, but I forced myself to continue with my workout routine this week. alexrun

This morning I went on a 45-minute run. I need to improve my cardio and also get some fat burning in. With my heavy weightlifting, I’ve noticed that I’m gaining strength and size but also putting on some chunk. So I tossed on my headphones, put on a history lecture, and hit the pavement.

Barbarian Book Club: Weightlifting

kennedy

The majority of posts on this blog are dedicated to reading and writing, but the intellectual element is only one area of interest. Fitness has always been an important part of my life, my day job depends on it, and I enjoy both the physical challenge and the mental aspect of weightlifting and endurance training. The Barbarian Book Club needs to be about reading heavy and lifting heavier. 20180110_1805241222776908.jpg

I despise the emasculated, limp-wristed, greasy, unhealthy, basement dwelling image that has come to be identified with artists and writers. Just because one enjoys spending long hours reading, writing, and creating does not mean that looking like a Dorito stained bag of mashed potatoes is acceptable.

With my first child on the way, the urge to challenge myself and attain the highest level of strength, fitness and physical health has greatly increased. So I’m going to use this blog space, not only to track my reading and writing but also my ongoing fitness routine.

Like I mentioned in previous posts, a few years ago I hurt my back. It was pretty bad and I kept on reinjuring myself everytime I tried to get back into weightlifting. Sometime midsummer I went to see a Physical Therapist and he told me that I most likely have disk herniations and I should avoid barbell work indefinitely. I called bullshit on that.

I picked up a copy of Foundation: Redefine Your Core and spent most of the Fall working on core strength and base building with bodyweight exercises and kettlebells. Finally, after about Thanksgiving, I decided it was time to get back to lifting heavy weights.  But, I decided to go back to basics, to the very beginning and start with an LP program.

LP stands for Linear Progression, a type of weightlifting program made popular by Mark Rippetoe in his famous book Starting Strength, which is pretty much the bible of barbell weightlifting. This stuff is simple and effective. You do basic barbell exercises with heavy weights and linearly progress each time by adding a small amount of weight each session. So lift heavier and heavier each week until you can’t lift, then drop 10% and get back to lifting.

20180108_131711534140803.jpgFor my own lifting, I decided against Starting Strength and went with what I think is the best variation of Linear Progression, Grayskull LP. Grayskull is simple, doesn’t have such a huge focus on daily squatting(I have really big legs already) and adds an awesome hypertrophy element.

The Grayskull LP Base:

Week 1

Workout 1: Bench Press (2×5, 1×5+) Squat (2×5, 1×5+)

Workout 2: Overhead Press (2×5, 1×5+) Deadlift (1×5+)

Workout 3: Bench Press (2×5, 1×5+) Squat (2×5, 1×5+)

Week 2

Workout 1: Overhead Press  (2×5, 1×5+) Squat (2×5, 1×5+)

Workout 2: Bench Press (2×5, 1×5+) Deadlift (1×5+)

Workout 3: Overhead Press (2×5, 1×5+) Squat (2×5, 1×5+)

Continue alternating Week 1 and 2 indefinitely.

The critical elements are the Linear Progression and the + sets. Linear Progression is achieved by going up 2.5lbs for the upper body and 5lbs for the lower body each workout. The 1×5+ means AMRAP(as many reps as possible). During that last set you knock out as many reps as you can, the idea is to get to right before failure. If you make it in the 5-10 rep you will go up in weight next session. If you can’t make 5 reps, next session you will de-load 10% and keep going. The idea is that you get a good bit of hypertrophy and self-regulate.

In order to do this program, you have to have a set of microplates that weight 1.25lbs for upper body progression. I ordered mine on Amazon because every gym I’ve been to only has 2.5lbs as the low end.

The cool thing is that you can add all sorts of accessory work after you hit the base lifts. what I’ve been doing is pull-up pyramids every workout, and 100 Kettlebell swing progression on the squat days and really heavy farmer carries on the deadlift day. I’m going to start adding some bicep curls and delt work because I want bigger looking arms and shoulders.20180108_131808643693235.jpg

I started the progression much lower than recommended due to fear of re-injury, so I do every exercise with extra focus and work on having the best form possible. Because of that, I’m currently doing 4×5, 1×5+ sets on all lifts, but I’m quickly approaching the time to get back to the recommended set and rep range.

My lifts as of today:

Bench Press: 147.5lb 5×5

Squat: 175lbs 5×5

OHP: 95lbs 5×5

Deadlift: 185lbs 5×5

Nothing impressive, but outstanding for me when you consider that last summer I would be in excruciating back pain every morning when I got up out of bed.

My near future goals are as follows:

Bench Press: 190lb 5×5

Squat: 240lbs 5×5

OHP: 120lbs 5×5

Deadlift: 300lbs 5×5

I should hit the above numbers in the next few months then I will readjust and make some new goals.

Tell me about your weightlifting and fitness goals.

 

 

 

Backpain & Bandicoots

I hope everyone had a fantastic Independence Day filled with BBQ, fireworks, and motivated displays of gratuitous patriotism. Being out here in the land of the rising sun I celebrated America’s independence ahead of most of you by going to the beach and taking a bunch of naps.revolutionary

The wife and I spent a lot of the weekend playing the remastered Crash Bandicoot on PS4. I’m a newbie who skipped the originals but my wife loved them and has been kicking ass all over this game. A game that is so damn hard. I don’t know if games are a lot easier now or if I just lost my platforming skills, but there have been a few moments where I wanted to toss the controller and put my boot through the television.  All said and done the game is fantastically fun. More fun than any of the recent games we bought and comes the closest to being like the fun games from my childhood.

crashMy writing output has been dryer than the back of a sandworm on Arrakis, completely missing in action. Mostly because I have been in a foul mood due to re-injuring my back and setting my workout routine back for however long this current bout of excruciating pain lasts.

About two years ago I was working out doing bent-over rows and my lower back locked up. I was in so much pain that I couldn’t even get in my car. It took a few weeks of painkillers, yoga, and acupuncture for the pain to go away, and a lot more until I felt confident enough to hit the gym 100%.

Fast forward to now and I am dead center in the middle of my first go around with the Tactical Barbell program. I’m feeling strong, fast, and ready to rip my enemies to shreds. I even scored Excellent on the PRT, losing the top spot by a few seconds on my run. So this Friday in about of ultra-motivation I decided to hit the gym early and get my daily lift in before work. 0430 and I hit the squat rack after a great bench session. First set goes great, but I notice a bit of tightness in my lower back during the second. Instead of stopping I push through and finish a painful third. At that point, I’m done, but sadly so is my back. Locks up as I’m walking away and I spend the entire day and following weekend in excruciating pain.backpain

Of course, this is a learning experience. The truth is that while my run speed and overall upper body strength have been improving, my abdomen and posterior chain is pathetic. I can barely hold a bridge without shaking. I need to drastically change my workout patterns, lose about 10 pounds, and put a clear focus on core strength, stability, and overall mobility.

The plan is to lay off the barbell heavy lifting for a bit and focus on abdominal yoga style bodyweight for a few weeks followed by another round of TB Base Building focused on mobility and posterior chain using kettlebells.

I’m going to outline my workouts here in order to keep myself motivated.