Tuesday, March 31, 2009

Upper in the Basement

Still tired, but easing back into things:

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 20k, 24k, 24k, 24k
Kettlebell Press - 8 x 16k's, 16k's, 16k's
Incline Push Ups - 6 x BW, BW
Renegade Rows - 6/6 x 16k, 16k

I think my cat is waking me at night and am working to find a solution.

Monday, March 30, 2009

Exhausted to Start

This evening I felt tired from the very beginning of the session.


Warm Up - 12k Kettlebell
KB Squats to Box - 8 x BW, 16k, 24k, 20k's, 20k's, 20k's
Deadlifts w/ Band - 8 x 135, 5 x 185, 185lbs


I have no idea why I am so tired. I slept most of the day yesterday and got to bed on time. Hopefully this passes without any changes on my part. I've returned to normal eating for now, so all I can really do is make a point to get home from work and go to bed on time.


I figured out how my hand was hurt - power cleans. Without regular front squats, I've lost some flexibility in my hands and wrists. Catching the heavy cleans on last Tuesday strained the tendons in my hand. Daily stretching and dexterity balls have healed it up enough to train.



Thursday, March 26, 2009

Another Day

For some reason my hand hurts today when I pick up anything over 50lbs. I don't know why, but I know better than to push it. I'll train again on tomorrow or Saturday.

Tuesday, March 24, 2009

Upper in the Basement

Today's session went ok. I felt tired.

Warm Up - 12k Kettlebell
Power Cleans - 8 x 20k, 40k; 5 x 50k, 130lbs, 60k, 60k
Kettlebell Press - 8 x 16k's, 16k's, 16k's, 16k's
Pull Ups - 3 x BW, BW, BW
Leg Raises - 5 x BW, BW, BW (all sloppy)

My abs and hip flexors are weak. I need to bring them up so I can mark the L-sit goal off my list.

Monday, March 23, 2009

Lower in the Basement

Today was high protein and I got home late from work. I did the following:

KB Squats to Box - 8 x BW, 16k, 24k, 20k's, 20k's; 5 x 24k's, 24k's
Deadlifts w/ Band - 8 x 60k, 85k, 90k, 90k
Grippers - Reps on Trainer and #1
Various Ab Exercises

I am happy to have done something.

Saturday, March 21, 2009

Upper in the Basement

This morning a variety of factors aligned, leading to quite the session:

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 24k; 6/6 x 28k; 7/7 x 28k, 28k
Double Kettlebell Press - 8 x 16k's, 16k's; 4 x 20k's, 20k's
Renegade Rows - 8/8 x 20k, 20k, 20k
Feet Elevated Push Ups - 8 x BW, BW, BW
Block Deads - 8/8 x 25lbs; 3/3 Assisted x 30lbs, 30lbs

I am in PR territory on snatches and renegade rows. The other exercises went well. I don't expect to reproduce this one for awhile.

Body weight was 155 this morning. Alternating high protein with high carb is working.

Thursday, March 19, 2009

Lower in the Basement

Earlier this week my shoulder felt tweaked and my energy levels were low, so I opted to take Monday and Tuesday off. The opportunity to enjoy near perfect weather did not hurt. I spent my time walking outside and stretching.

Today I did the following:

Warm Up - 12k Kettlebell
KB Squats to Box - 8 x BW, 16k, 24k, 20k's, 20k's; 5 x 24k's, 8 x 20k's
Deadlifts with Band - 8 x 60k, 85k, 90k, 90k
Split Squats - 8/8 x BW, 12k
Grippers - Reps on Trainer, #1, BBSA
Play with Ab Wheel

I felt like my strength was down a bit, but the number look ok. My endurance was definitely down. I think that is not unexpected, given that yesterday was a high protein, low calorie day. I'm going high protein again tomorrow and Sunday. Body weight has been around 157-158 all week.

Saturday, March 14, 2009

Upper in the Basement

Body weight landed a little under 156 this morning. That's 1-2lbs less than I expected to weigh on Monday morning, so I changed the plan. I  used the first part of today to carb back up, moving  my lifting into the afternoon. It helped, but I was still weakened.

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 24k; 5/5 x 28k, 28k; 12/12  x 24k
Overhead Press - 8 x 20k, 65lbs; 5 x 85lbs; 4 x 85lbs, 85lbs, 85lbs
Bent Over Rows - 5 x 85lbs, 85lbs, 85lbs
One Arm Rows - 5/5 x 20k, 20k, 20k
Windmills - 3/3 x 8lbs, 5/5 x 8lbs, 8lbs
Block Weight Deads - 5/5 x 25lbs; Singles with 30lb block

Serious lifting was not in the cards for today. Outside of being tired, my shoulder was feeling crunchy. I need to stretch today and tomorrow. I did have fun screwing around and got to finish watching the Starting Strength DVD. I've picked up enough tips to justify the $20 investment.

It is clear to me that stringing together the high protein days is overkill for now. I am going to ride out a pattern of high protein eating every other day, until progress stalls. It feels a little surreal to drop weight this quickly after hovering between 160 and 170 for the last year. Several of my relative strength goals are within an attainable distance.

Learning how to integrate the new high protein meals into my long term nutrition is something I continue to mull over. There are a few things I've picked up that I'd like to hang on to:

1. A meal of egg whites, fake breakfast sausage, vegetables, and hot sauce
2. Mixing flax oil into my protein shakes using the blender bottle
3. A meal of seitan with vegetables and hot sauce, no grains
4. A snack of a pack of tofurkey with half a bag of lettuce
5. Understanding that carb heavy vegetables (corn, carrots, peas) aren't much different the grains

I am also amazed how easily appetite is suppressed with the appropriate dietary tweaks. Even though the high protein days are 1200-1300 calories, my only hunger is psychological.  The combination of lots of protein, a daily multi-vitamin, lots of tea, spicy food, mints, and calcium/magnesium/zinc supplements completely eliminates my physical hunger. It is crazy.

It is clear my lean weight is in the low 140's. Adjusting to that size will be mentally difficult.

Friday, March 13, 2009

Lower in the Basement

Did this one while watching Stay Hungry. It's not a bad movie.

KB Squats to Box - 8 x BW, 16k, 24k, 16k's; 5 x 24k's, 24k's, 24k's, 24k's
Deadlifts w/ Band - 8 x 60k, 85k; 5 x 90k; 2 x 110k; 5 x 100k
Split Squats - 8/8 x BW, 12k, 12k
Grippers - Reps on Trainer, #1, BBSA

Overall a decent session. Body weight was a little under 158 this morning. I intend to eat high protein through Sunday.

Wednesday, March 11, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
One Arm KB Press - 8/8 x 12k, 16k
KB Press - 8 x 16k's, 16k's, 16k's
KB Push Up from Box - 5, 5, 5
Renegade Rows - 5/5 x 20k, 20k, 20k
Turkish Get Ups - 1/1 x16k, 3/3 x 16k, 16k


Accidentally locked myself out and had to wake my wife up to let me in. Whoops!

High protein day today.



Tuesday, March 10, 2009

Lower in the Basement

Another morning session, running late:


Warm Up - 12k Kettlebell
KB Squats to 12" Box -  8 x BW, 16k, 24k, 20k's, 20k's, 20k's, 20k's
Deadlifts w/ Band - 5 x 60k, 85k, 90k, 90k, 90k
Grippers - Reps on Trainer, #1; Single on BBSA


Where did the time go? I need to start warming up at 5:50 instead of 6.



Saturday, March 7, 2009

Upper in the Basement

I did this one while watching part of the new starting strength DVD.

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 24k; 5/5 x 28k, 28k; 6/6 x 28k
Overhead Press - 8 x 20k, 30k, 30k; 5 x 85lbs, 85lbs, 85lbs; 3 x 85lbs + 2 push presses
Renegade Rows - 8/8 x 16k, 16k
Push Ups on KB's - 8 x BW, BW

I remembered a better hand placement on the snatches that should improve my performance. Presses were fine. I intend to progress the horizontal movements by moving up to 20k's on the renegade rows and raising my feet on the pushups.

On the nutrition front, I have today and tomorrow planned as high protein - my first string of two days eating this way. If it goes well, I will repeat the pattern on Tuesday and Wednesday. Wednesday should be my first day lifting after more than 24 hours on the high protein meal plan.

So far my only real problem is rebound eating on the high carb days. This is only to the tune of a few hundred calories and should not have significant impact on my progress. I am not sure if it is due to mental deprivation of the foods I habitually eat, or if there is a real nutritional need I am missing. I suspect it is mental and I will find stringing the high protein days together easier.

Body weight is holding just below 160.

Friday, March 6, 2009

Lower in the Basement

This session was low volume but drawn out.

Warm Up - 12k Kettlebell
KB Squats to Box - 8 x BW, 16k, 24k, 20k's, 20k's; 5 x 24k's; 8 x 20k's
Deadlifts with Band - 8 x 60k, 185lbs; 5 x  90k, 218lbs
Grippers - Reps on Trainer, #1, BBSA

I went up to 110k on deadlifts, but failed to break it from the ground. It's been a long week.

Wednesday, March 4, 2009

Upper in the Basement

Another early one:


Warm Up - 12k Kettlebell
KB Press - 8/8 x 12k, 16k, 16k, 16k, 16k
Power Cleans - 8 x 20k; 5 x 50k, 55k, 55k, 55k
Push Ups on KB - 8 x BW, BW, BW
Renegade Rows - 5/5 x 16k, 16k


Overall a fine session. Grip training fell of the radar.


The switch to morning sessions supports experimentation with a few high protein, low calorie days per week. I think I have an approach that will get me through the day on 1300 calories without fatigue.


Today, I experiment with it on a work day. The meals break down like this:


6:30 - Sports drink during workout
7:30 - Pack of tofurkey, salad, multi-vitamin, extra calcium, magnesium, and zinc
10:00 - 1 cup fat free cottage cheese, 1/3lb broccoli
12:30 - 1/2 lb stir fry vegs, 5oz seitan, hot sauce
5:30 - Protein shake w/ 1 scoop powder and 1tbsp flax oil
8:00 -  1 cup fat free cottage cheese, 1/3lb broccoli, extra calcium, magnesium, and zinc


Lots of tea and water throughout the day. The overall breakdown is 1350 calories, about 160 grams of protein. I experimented with this on Sunday and felt great, even better than usual. We'll see how a work day goes.



Tuesday, March 3, 2009

Lower in the Basement

Switching to 50 minute morning sessions for awhile. My work density will increase.


Warm Up -12k Kettlebell
KB Squats to Box - 8 x BW, 16k, 24k, 20k's, 20k's, 20k's
Deadlifts with Band - 8 x 60k, 185, 185, 185
Split Squats - 8/8 x BW, 15lbs, 15lbs
Side Bridges - 60s / 60s x BW
Grippers - Reps on Trainer, #1, BBSA


Ugh...sweat. My conditioning needs work.