Sunday, September 30, 2007


Today was a scheduled strength workout, and for once I felt good.  The day started with a healthy breakfast, a free haircut from my wonderful wife, lunch and a movie with my dad, and some time playing video games.

When I went into the gym at 4pm, I was ready to lift.  I did:

KB Front Squats: 5 x BW, 12k, 20k, 16k's, 20k's, 16k's, 20k's
DO Axle Deads from Knees: 3 x 73, 143, 193, 193, 193, 193
Overhead Press: 5 x 45, 65; 3x95
Push Press: 3 x 105, 115, 115; 1 x 125, 135
Renegade Rows: 5/5 x 20k, 20k, 20k
Bike 3.5 miles (Needed an ice cream)
Practice Pistols: Singles off of boxes from 18" to 14"

Nothing of note on the squats.  My posterior chain suffered the most from over working the last two weeks, so I varied the deadlifts to take it easier on myself.  The overhead presses I felt weak on, so I decided to switch them up with some extra push presses.  Those went better than expected.  I had to try 135 twice, but with some focus I got it up.

The renegade rows suffered from my extra time on the overhead work.  I was annoyed at that and decided to take a break.  All day I'd been wanting ice cream, so I biked to the gas station, got some, and biked back.  It was fun to be on the bike with nothing but my helmet, my lock, and $5.  A key for the lock would have been nice, but I forgot it.

After I got home, I played around with the pistol variations.  There was marked improvement in my ability to get off the boxes since my last workout.  Between the 6" ledge in my garage, the 8" cases of water, the 3/4" stall matts, and the 1" 45lb plates, I am able to make platforms of most heights.  I will work my way down inch by inch over the coming weeks.  At this point, I do not think what I lack is strength.  I think I lack the stability and practice applying my strength in the bottom position of the movement.  We'll see how it goes.

I am feeling confident about my training plan again.