My computer has a virus damnit

So I'm posting from another computer. If I don't log on fro a little while I didn't go anywhere. Just computerless.

Bench
225
1x2
5x1

heavy 2 hand swing w/88
1-15-1 19008 lb workout.

Freakin Crap.

I can't shut a IM CoC #2 anymore, with either hand. This pisses me off a lot. i could shut the damn thing from a full sweep for a couple of reps with my right hand and once with my left before I messed up my right hand. I could damn near close the BBSM with CC set, that fucker feels like a #4 now. My pinkie hurts too when I try.
I'm going to EASE back into grip stuff. GTG the #2. I still want to close the #3 but i have a feeling that's going to take a while.

On a better note
Squat 135x5
185x1
225x1
275x1 ATG
Max that one was a little hairy, had to grind trhough it. Amazing how much strength gets knocked off below parallel.
22 rounds of Vo2 max.
I'm going to just add 2 rounds every time I do it.

Elbow and knee feel tons better

my left shoulder bothers me a little. But Fuck it I hate missing workouts. What better to do than heavy swings on the first day back?

2 hand swing with 88 ascending/descending ladder.

1-15-1

tougher than I thought. I just added it up it's 216 reps. pr on swing volume with the 88.

More Mobius stuff

Stunning

I love everything that has a definate conclusion.
I am no where near this level of education or advancement, but the concept still ROCKS.

Thanksgiving

What I'm thankfull for.

My wife
My kids
my friends
Our freedom in the country
a good steak
a cold beer on a hot day
Nursing School
65 degrees and cloudy
kettlebells
The ocean
a bed to sleep in
October 30th ( this one only Barb knows about )

Sometimes I cook stuff and it's good

Sometimes it's shite. I'm just a former latch key kid and bacheleor when it comes to food. Simple is good.

Tonoght I took a Sirloin steak and browned it in a pan on both sides with a little oil, nice and brown, then tossed in some garlic. Sweated the garlic down to almost disolving. Then added water and turned down the heat.
I chopped up a whole sweet onion and sauteed it down to a very deep brown, tossed it in the water with the beef. Then added mushrooms, chopped cabbage, bay leaf, onion and garlic powder, fresh ground pepper, pearl onions and sea salt. i cut the steak up in little chunks like stew meat and simmered it all for a few hours.
Damned tastey and completely low carb.
This one's a keeper!

Cool stuff.

I read a rumor that a Shaolin was going to fight in the UFC a while back. Must have been a fairy tale. Watching this I would like to see what happens if they did.

guess this is back off week.

I got in a car wreck last night, some young pizza delivery dude made a U-turn as I entered an intersection and t-boned me. Cheyenne and Syd were in the car too. We are all fine just banged up. My left side including my elbow and knee got a little banged up. Fortunately we were all wearing our seatbelts and Cheyenne was in a car seat, so it could have been worse.
I was up till 2 AM with Syd in the ER cause she said her neck hurt right after the accident and she banged her noggin on the window. She was released, the doc said there was nothing abnormal on the x-rays.

How do you define a good Martial Artist

This dude is traditional TKD. Wich I never thought was effective. But he makes it so.
Is a good MA simply one who has studied one technique a thousand times not a thousand techniques one time? Is it body type? Is it agressiveness? Is it just staying with something untill mastery?

Opinions anybody. Please.

OK. "Decide means to cut."

I know a lot of people who read this will think I'm a low-life, but I'm not. I swear. I am at home in bars, strip clubs, and pool halls. I like book stores, coffee shops, concerts, good resteraunts, and such too. But ya' know something about pool halls and half naked women that gets me. But they are culinary toxic waste dumps. Add beer to hot wings and fries and damn, you have the average american body.


I cannot sit in a strip club and not drink. Beyond my self-control. and if I have one or two "skinny-mixes" IE vodka tonic or light rum and diet coke my inhibition leaves and I get beer. Cause I pretty much can't stand hard alcohol. Then I wake up about 2 lbs heavier ( I'm extremely carb sensative ).

I decided no more bars, strip clubs, or alcohol. Not forever, just not right now. Decide means to cut.

So I decided this a little while back, that and to go back on strict no carb ( I hate it but it works for me the best ). Decide means to cut.

So I've dropped 11 lbs in the last few weeks ( water weight I'm sure from no carbs ).

So tonight I was STARVING and we have no low-carb food in the house and we're broke untill tommorrow at 8am. It's like that a lot around here. 7 people 1 income.
There is a whole Peter Pipers pizza in the fridge. Extra large even. Whole. Just sitting there mocking me. So I break down, brag 2 slices, toss them in the microwave, heat them up, pull them out and take a huge bite.
I chewed it up to the point of swollowing and then just thought. Decide means to cut.
So I spit it out, and tossed the pizza in the trash and filled up a big glass of water.

New goal 198 by may 6th, my birthday.

wo

light bench 185 6x1
one arm row knee braced on bench with 70 10/10 x 4

couldn't help doing a little KBs
10x20 swings with 53

Short and swwet

pulled up to 365x1 to base my %s off of
I have a feeling my form is holding me back.

red band+bulldog 2 hand swing 10x10
That was rough. The 88 has never moved that fast he-he me likey.

so my Peets addiction is thouraghly out of control.

I prefer to make my coffee from distilled water, boiled on the stove or in a teapot, then hot water and coffee grounds placed in a coffee press. I am not pretentious about it, and probably couldn't tell the differance if you handed me a cup of coffee made in a coffee maker. I just seem to enjoy things more when I put more care into making it. Like chilli for example, if I spend all day making it it usually turns out much better.
I have had a coffee press around off and on for several years, they have always been single serving presses because nobody else in my immediate family drinks coffee ( except my mom ).
However I think it's time to get a multi-serving press. It will save time between cups. YEESH!!

The girls friend stayed over last night

Her mom just kinda dumps her off on people and doesn't really take care of her. She has kinda bonded with our family. BUT. Syd was up every couple hours with her convinced there were coyotes after her cat. We do have coyotes in the neighborhood ( there is a greenbelt leading right up to a couple mountain parks near hear ) so they come down for water at night.
And crazy neighbor lady let all her dogs out at like 2:30 in the morning, so her dogs and my dogs went on this long drawn out barking spree.

Long story short this is like the 4rth night with under 4 hours sleep and even that is all broken up. I'm a cranky fucker when I don't get to sleep.

Punch the clock workout today

shit that makes it sound routine. Been missing sleep cause of the damned cats meowing all night long. Really getting ready to use them as Rottweiler food. Seriously.

bench 225 6x1 was going to try to add a double in there on the 6th set to make it one more than last workout, but it went up too damned slow and I have no desire to get stuck under the bar in my garage with no spotter.

Row
205 5x5

V02 8 snatches per set
18 rounds
pathetic, those limited rest intervals hurt like hell, but hey when i work up to 50 sets twice a week I should be in pretty good shape.

Squat Template, Thanks to Rif.

Week One 70% 8 sets of 3 1 min /sets
Week two 75% 8 sets of 3 1.5 min/sets
Week three 80% 6 sets of 2 2 min/sets
Week four 85% 4 sets of 2 2 min /sets
Week five 70%x2 75%x2 80%x2 85%x2 90%x2x2
Week six 70%x2 75%x2 80%x2 85%x2 90%x1 101-103%x1

This is how everything stacks up so far.

Monday
Squat using template above
KJ's 15/15 V02 Max

Wed
Heavy bench
Startng at 6x1 and working that weight into 5x5 into as many weeks as nessicary
heavy back
KJs VO2 Max

Friday
DL using a template
Heavy Band swings

Sat.
Light bench
repitition back
optional accesory work ( close grip bench SLDLs ect )

Workout post

I am in the middle of chores today, I walk out to my garage and lift. Damn it feels good to do that. No traffic, no BS, no waiting for nuttin. Just me and some iron.

Squat 225 4x3
PBN/stretch ( got this idea from Beyond Bodybuilding, toss in a few light BB presses to help stretch out the shoulders. )
85 lbs 5x3 held the stretch at the bottom. easy, but it was supposed to be.
KJs V02 15/15 with the 35
20 rounds/140 snatches.

Gotta keep this archived.

old indian club book

Reading about clubbells on IGX and Rifs blog is making me think.............
No plans to buy one yet cause I need a squat bar and a beast and a Sig .357, yeesh I just need to graduate already :-)

Been thinkin' a lot lately about training.

I never did BB OHP below the top of my ears and usually bounced the bar off my chest on bench. This caused a serious shoulder flexibility problem and I can only squat with my hands outside the supports on my cage. Wich means if I fail on a squat my hands will be trapped between the bar and the pins. Not good. I will not stop squatting as I love this movement. But I'm going to take up a renewed interest in shoulder flexibility, mobility and stability.
I completely covet a Texas Squat Bar but at $485 it'll be a while.


Just livin' and learnin'.

Vacation pics

Our vacation

workout post

Rack pulls 405 6x1
light bench 185 6x1
bands swings 2pood plus red band
10 sets didn't count reps just terminated the set when the speed slowed down around 10 reps pers set. 60 seconds rest between sets


Traps and hips are FRIED. Band swings are very very cool. that bell gets moving

Just struck me as funny. I've even never been this drunk and that's saying something.

I think the worst I've been was the night I applied for a job at the Mill Ave Beer Co. I know beer. So I figured it would be a good deal. They were looking for a bartender/manager that could intelligently sell the higher end beers. I can't stand bud/miller/coors ect so I thought it would be a cool job. And it was.
BUT, the lady the owned the bar had owned and worked in bars for 20 years,to say she was heavily acclimated to alcohol is an understatement. And I was like 26. We drank flaming Dr. Peppers through the job interview (yeah holy shit I was lit before it was done). Then when she hired me ( on the spot ) we drank different beers and shots trying to come up with some high end combos. Like what scotch would go with what beers, then we wrote all of this stuff down. Of course in the morning it was just illegible scribble, but I digress. Then when we got done with all that she closed the bar for the night and she sat and drank till 3am with all her new employees. Shots, beer, wine whatever, on the house. I rode a mountain bike at the time. I flowed out of the bar to ride home and realized it would be impossible to ride the 6 or 7 miles home. So in all my drunken glory I scaled a fence that blocked off an empty building, found a hidden little niche on the second flor and promptly passed out till about 8 am. I woke still drunk as hell and decided I could make it home. The problem is that I couldn't climb the fence back out. It curved outward at the top so I had jumped up, grabbed the top and kinda swung myself over. But it was slick and I was still buzzed and I just couldn't get out. This sounds funny now, but trust me it wasn't. So I ended up climbing a tree near the fence and climbing out on a branch over the fence, of course the branch couldn't hold my weight and well I fell. Bruised, scraped 1/2 drunk 1/2 hung over I rode home.

But hey at least I didn't pass out in a fucking urinal.

workout post

Hiked with kids today.
Later bench 225 6x1
pendalay row to sternum. 225 5,5,4,3,1

vastus medialis

are SORE today. Feels good actually.
bench/row/V02 snatch later today.

Fine call me a pussy. I'm gunna workout my way.

Warmup TGU with 53
2/2

Squat below paralell
225 3x3
I think I could do 5x3 , but i'm going to work up to 5x5 then add weight.

I have to thank Aaron for this aproach, easy does it. I wanna move some weight, But I want to be conservative about it. I ain't 20 and I have no desire to get hurt bad.

One arm jerk with 70, done HS and as explosevely as possible

5/5, 6/6, 7/7 x 3 108 jerks done in about 40 minutes Legs feel like RUBBER. This is got to be a volume PR on jerks in one workout.
My goal with this move is 3 ladders 5/5-10/10

Swings, snatches and jerks will be my conditioning.

Squat, bench, DL, various OHPing and rows will be my limit strength stuff.
Simple and brutal.

Back-off weeks every 4rth week.

workout post to follow

Right now this is my current Pete's coffee recipe. A little scoop came in the bag, the instructions say one scoop per 4 oz of water. I boil my water put it in a coffee/tea press and 2 scoops per 6 oz let it steep for 5 minutes, press pour and drink. Nuclear strength lemme tell you. I need to get the whole beans and do a course grind though if I'm gunna keep using the press. 2 cups this morning and I'm wired like crack. :-)

So normally I drink iced foo-foo coffees.

I switched to sugar free a while back, but really anything sugar free tastes like ass. So I decided to buy a coffee press and go back to plain old black coffee served nuclear strength, just like me dear ole' mother makes.
I picked up some Peets coffee, first time I've ever tried it. Good shit right there lemme tell you.
Major Dickinson blend or some such thing.
I highly recomend Peets!

Hell yeah. Great quote.

"It is contended by many that ours is a Christian government, founded upon the Bible, and that all who look upon that book as false or foolish are destroying the foundation of our country. The truth is, our government is not founded upon the rights of gods, but upon the rights of men. Our Constitution was framed, not to declare and uphold the deity of Christ, but the sacredness of humanity. Ours is the first government made by the people for the people. It is the only nation with which the gods have nothing to do. And yet there are some judges dishonest and cowardly enough to solemly decide that this is a Christian country, and that our free institutions are based upon the infamous laws of Jehovah." [Robert G. Ingersoll]


How freakin' hard is this for people to understand. Keep the 10 comandments off the courthouse lawns.

The past 2-3 days have been nutso

up really late. like 3-4 hours sleep each night. Very hectic around here. Mentally drained, Like I need a vacation from the vactaion I had. I love my kiddies, but I swear they age you too. YEESH

Yesterday's workout.


TGU w 70
10 reps one at the top of each minute.

KB burpee plus deadlift 2 70's
20 reps
( man I really like these )

RR row 2 70's, swing 25 reps
3 rounds ( this had me caughing and my lungs were burning )