On Friday, May 27th, I learned my son Conner, pictured below, has a brain tumor. The pediatritian had ordered a CT scan because of his recurring headaches, on the off chance they'd find something.
They found what appears to be a classic craniopharyngioma. A slow growing and benign tumor that takes up space around the pituitary.
One moment, and everything changes.
That's all it takes.
Tuesday, May 31, 2005
Thursday, May 26, 2005
Shaf's Gloryhole Basement Gym PR Squat
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Wednesday, May 25, 2005
Towel Chins
Amusing. On the last set of chins I grabbed a towel that way laying around and did the last set using it. It ripped midway through the third rep, and I barely got my feet under me in time.
Damn old 10 year old dish towel!
Damn old 10 year old dish towel!
CGBPs
Ladders:
CGBP:
WU
275x1/2/3, 1/2/3, x1/2/3
-successful completion of 3 ladders tells me to bump the weight up.
Why close grips? Greater ROM, less stress on my shoulders, overall, more valuable to me at this point in time.
Especially since I haven't made any board stacks yet (nor boxes, for that matter)
Goofy shit:
Axle CGBP with 2x light band from bottom position (note, axle is 35, not 45 lbs)
2x light band: 3 reps....bar went all over, goofy as hell.
125 + 2x LB: 1 rep: stabler, but hard and slow
145 + 2x LB: 1/2 way up, then stalled
125 + 2x LB: 1 rep...easier than the first.
-calling it good enough for that.
Rows hanging from barbell with feet on the bench:
10, 10 (curl grip), 10
Chins: 3 sets of 3 (pathetic, I know)
CGBP:
WU
275x1/2/3, 1/2/3, x1/2/3
-successful completion of 3 ladders tells me to bump the weight up.
Why close grips? Greater ROM, less stress on my shoulders, overall, more valuable to me at this point in time.
Especially since I haven't made any board stacks yet (nor boxes, for that matter)
Goofy shit:
Axle CGBP with 2x light band from bottom position (note, axle is 35, not 45 lbs)
2x light band: 3 reps....bar went all over, goofy as hell.
125 + 2x LB: 1 rep: stabler, but hard and slow
145 + 2x LB: 1/2 way up, then stalled
125 + 2x LB: 1 rep...easier than the first.
-calling it good enough for that.
Rows hanging from barbell with feet on the bench:
10, 10 (curl grip), 10
Chins: 3 sets of 3 (pathetic, I know)
Monday, May 23, 2005
Squat, Swings, Shrugs 5/23/05
Slow.
Squats:
wu: 135x5, 225x5, 315x5,
5s: 335x5, 355x5, 375x5 (this was kind of ugly, the last two reps - going to 3s), 3s: 395x3 (fatigue setting in-hard),
415x2 - 3rd rep was iffy, so I racked it at 2.
Not real happy with this. However, it'll take some time to get back. 2-3 minutes rest between heavier sets.
Shrug bar circuit
1. SB bent over rows
2. SB scap. rows
3. SB high row
Used 2 45s for the load. Did 10-15 reps each move. 3 circuits. 1-2 minutes rest.
Why? Call it prep work. Lost a bit of lean muscle in the back during the detraining, and I am experimenting with different movements to get it back.
1 handed KB swings:
32kgx5/5, x10/10 - this had me seriously winded
Kb windmills:
8kgx5/5, 12kgx5/5, 16kgx5/5 - windmills make my shoulders and hips feel happy
ghr situps: 6, 6, 6 - once again, might have to send this one back. I don't like the way this GHR feels
TKEs. Green band, 2 sets of 20
Squats:
wu: 135x5, 225x5, 315x5,
5s: 335x5, 355x5, 375x5 (this was kind of ugly, the last two reps - going to 3s), 3s: 395x3 (fatigue setting in-hard),
415x2 - 3rd rep was iffy, so I racked it at 2.
Not real happy with this. However, it'll take some time to get back. 2-3 minutes rest between heavier sets.
Shrug bar circuit
1. SB bent over rows
2. SB scap. rows
3. SB high row
Used 2 45s for the load. Did 10-15 reps each move. 3 circuits. 1-2 minutes rest.
Why? Call it prep work. Lost a bit of lean muscle in the back during the detraining, and I am experimenting with different movements to get it back.
1 handed KB swings:
32kgx5/5, x10/10 - this had me seriously winded
Kb windmills:
8kgx5/5, 12kgx5/5, 16kgx5/5 - windmills make my shoulders and hips feel happy
ghr situps: 6, 6, 6 - once again, might have to send this one back. I don't like the way this GHR feels
TKEs. Green band, 2 sets of 20
Friday, May 20, 2005
The Session
Well, everything went smoothly. I hit a 315 close grip bench, which I was pleased with, having detrained more than trained the last 9 months.
My shoulders are holding up well, which a attribute to the extensive prehab I've been doing for them, including the bent over shrug work.
We had an v-bar lift off.
The v-bar is a 1" piece of cold rolled steel with a small square plate welded to the end.
I eventually hit 250 with my left hand, Blob hit 230. Since he's the grip meister of the group (along with the Man from R.I.D.L), he was somewhat taken aback at my talent for this lift. Riddle hit around 185, proving that giant hands and overall hand strength apparently don't carry over to the v-bar.
Many wise cracks were made over the kettlebells. For example, Bob demonstarted several "hip opener" moves, and "shoulder opener" move, with the poods.
Sometimes there was too much pood to go around.
Heh.
My shoulders are holding up well, which a attribute to the extensive prehab I've been doing for them, including the bent over shrug work.
We had an v-bar lift off.
The v-bar is a 1" piece of cold rolled steel with a small square plate welded to the end.
I eventually hit 250 with my left hand, Blob hit 230. Since he's the grip meister of the group (along with the Man from R.I.D.L), he was somewhat taken aback at my talent for this lift. Riddle hit around 185, proving that giant hands and overall hand strength apparently don't carry over to the v-bar.
Many wise cracks were made over the kettlebells. For example, Bob demonstarted several "hip opener" moves, and "shoulder opener" move, with the poods.
Sometimes there was too much pood to go around.
Heh.
Thursday, May 19, 2005
The Shakedown
Tonight, I've got three friends coming over the check out the little basement gym I've put together. Sure, it's great for me, but lets see how it fits the 5'9" Blobert and the 6'4" Man from R.I.D.L. Cubby is, for all practical purposes, the same size as me, but with sexy hair.
Haven't seen Bob in a while, so we'll meander through the usual insults about gripgayness, bench press specialization buggery, and the utter slackness that has become my training lately. That's ok. I'm on a comeback trail. I'm not just starting from a dead stop, I'm laying on the ground, face down, with a 300# blue mohawked post-teen sitting on my back.
I am starting to run my mouth a bit over at Tagg's blog, which means sooner or later I'll have to put up, or shut up. That's ok. I need the pressure to build up. This last year I competed exactly once, and that was at an olympic lifting meet, of all things. I liked it, but I really have the temperment of a powerlifter, or strongman, or even a highland games guy, despite never done the HG gig.
There are some SM contests close by this summer, and I might consider hitting one, despite the difficulty of training for SM without the required implements.
So tonight I'm gonna talk some smack, lift some weight, grill some meat, and drink some beer.
Haven't seen Bob in a while, so we'll meander through the usual insults about gripgayness, bench press specialization buggery, and the utter slackness that has become my training lately. That's ok. I'm on a comeback trail. I'm not just starting from a dead stop, I'm laying on the ground, face down, with a 300# blue mohawked post-teen sitting on my back.
I am starting to run my mouth a bit over at Tagg's blog, which means sooner or later I'll have to put up, or shut up. That's ok. I need the pressure to build up. This last year I competed exactly once, and that was at an olympic lifting meet, of all things. I liked it, but I really have the temperment of a powerlifter, or strongman, or even a highland games guy, despite never done the HG gig.
There are some SM contests close by this summer, and I might consider hitting one, despite the difficulty of training for SM without the required implements.
So tonight I'm gonna talk some smack, lift some weight, grill some meat, and drink some beer.
Wednesday, May 18, 2005
Kelso Shruggery
Paul Kelso: Google the name if you don't know him. A long time contributor to the Iron Game.
His book is top notch. The baby and the wife have went to bed and now I am doing a bunch of light stuff with my shrug bar.
1. Bent over shrugs with the shrug bar
2. "High pulls" - not the full body movement, just the shrug and the arm pull
3. Light OHPs with the shrug bar
All feel pretty good.
His book is top notch. The baby and the wife have went to bed and now I am doing a bunch of light stuff with my shrug bar.
1. Bent over shrugs with the shrug bar
2. "High pulls" - not the full body movement, just the shrug and the arm pull
3. Light OHPs with the shrug bar
All feel pretty good.
5/18/05
My oldest, Gage, is 11 today.
Morning:
DARC swings: 16kg x40, 30, 30
TGUs: 16kg x3, 3, 3 each side
Afternoon:
Squat:
135x10, 225x5, 315x3, 365x3, 405x1,1,1
-a slow start.
Messed around with the Draper squat thing Bob L loaned me.
In the Evening, hopefully I'll mess around with my reclaimed hex bar and axle.
Morning:
DARC swings: 16kg x40, 30, 30
TGUs: 16kg x3, 3, 3 each side
Afternoon:
Squat:
135x10, 225x5, 315x3, 365x3, 405x1,1,1
-a slow start.
Messed around with the Draper squat thing Bob L loaned me.
In the Evening, hopefully I'll mess around with my reclaimed hex bar and axle.
Tuesday, May 17, 2005
Shoulders Tight
My shoulders are tight. They've been going this way for a while, and while I've been stretching pretty regularly, and doing cuff prehab, it's the most noticable when I squat.
Kind of sucks.
Windmills with kettlebells help, and so do the assorted jumpstretch band traction/stretches.
I guess I'll have to just keep hammering at it until it's better.
All I've done today so far is a bunch of stretches.
More later
Kind of sucks.
Windmills with kettlebells help, and so do the assorted jumpstretch band traction/stretches.
I guess I'll have to just keep hammering at it until it's better.
All I've done today so far is a bunch of stretches.
More later
CGBP
Starting with the basics: The close grip bench press. Hand width about shoulder width.
Why? It needs to be rebuilt. I need the combination of pec and tricep stimulation combined with the full ROM. I am also tweaking my form by making sure my shoulders are pushed down and back into the bench.
My session today:
Close Grip Bench
Warmup: 135x10x3
Worksets: 225x1,2,3; 245x1,2,3; 265x1,2,3; 275x1,2,2
-The old power ladder rep and set scheme. I will probably do CGBPs 3-4 x weekly.
Chins, assorted grips: 5, 4, 3, 4
RC prehab/some abs/some Kelso shrug variations.
Why? It needs to be rebuilt. I need the combination of pec and tricep stimulation combined with the full ROM. I am also tweaking my form by making sure my shoulders are pushed down and back into the bench.
My session today:
Close Grip Bench
Warmup: 135x10x3
Worksets: 225x1,2,3; 245x1,2,3; 265x1,2,3; 275x1,2,2
-The old power ladder rep and set scheme. I will probably do CGBPs 3-4 x weekly.
Chins, assorted grips: 5, 4, 3, 4
RC prehab/some abs/some Kelso shrug variations.
Thursday, May 12, 2005
A Man with a Plan
Hypertrophy. Just call me Sweet Stevie Hypertrophy. Wait. That's almost unbearably stupid. Thank you for not immediately killing me or calling me gay. (um...Editorial Note: All the homosexuals reading this blog, and you know there are plenty, take no offense. It's not very PC to use the term "gay" as a synonym for stupid, weird, odd or a bit off, but, hey, it's American Vernacular)
A run down.
My triceps: Decimated
My traps: Shrunken
My quads: Decrepit
My shoulders: Not cannonballs, more like grapeshot
My biceps: Not even work mentioning
Basically, I need to get everything back firing again.
I've decided I need to look like a lifter again.
This means heavy, devoted work to three different areas:
1. Traps. Nothing says "God of Power" like traps
2. Middle Back. Always been a weak spot. I am going to fix it good this time. No lat pulldown cop-outs, it's going to be a chin and row kind of thing...limited equipment might limit you in some ways, but in others, its' liberating. Paul Kelso's "The Shrug Book" is going get a lot of use here as well.
3. Shoulders: This become problematic. I am going to experiment with jumpstretch bands for shoulder movements. I am also going to have to move to seated pressing, since the ceiling is too low for standing pressing. I will look at pictures of fat Anthony Ditillo pressing out of a half-rack for motivation. I need to be very careful here, not to mess up my shoulders. Balancing bench work and shoulder work is often tough for me. I am going to review some strandpulling literature as well. If you look at strandpullers, they often have outstanding shoulder development.
EDITORIAL NOTE: Kettlebells. I forgot about the kettlebells. There lots of potential shoulder moves there as well.
The future of olympic lifting for me doesn't look too promising. Don't get me wrong, I really like the olympic lifts, but will be limited in what I can do. No bumper plates + low ceiling = rough road ahead for jerks.
Nutrition is going to become a higher priority. I am getting too long in the tooth to leave that potential on the table anymore.
And for now, dear readers, good night.
A run down.
My triceps: Decimated
My traps: Shrunken
My quads: Decrepit
My shoulders: Not cannonballs, more like grapeshot
My biceps: Not even work mentioning
Basically, I need to get everything back firing again.
I've decided I need to look like a lifter again.
This means heavy, devoted work to three different areas:
1. Traps. Nothing says "God of Power" like traps
2. Middle Back. Always been a weak spot. I am going to fix it good this time. No lat pulldown cop-outs, it's going to be a chin and row kind of thing...limited equipment might limit you in some ways, but in others, its' liberating. Paul Kelso's "The Shrug Book" is going get a lot of use here as well.
3. Shoulders: This become problematic. I am going to experiment with jumpstretch bands for shoulder movements. I am also going to have to move to seated pressing, since the ceiling is too low for standing pressing. I will look at pictures of fat Anthony Ditillo pressing out of a half-rack for motivation. I need to be very careful here, not to mess up my shoulders. Balancing bench work and shoulder work is often tough for me. I am going to review some strandpulling literature as well. If you look at strandpullers, they often have outstanding shoulder development.
EDITORIAL NOTE: Kettlebells. I forgot about the kettlebells. There lots of potential shoulder moves there as well.
The future of olympic lifting for me doesn't look too promising. Don't get me wrong, I really like the olympic lifts, but will be limited in what I can do. No bumper plates + low ceiling = rough road ahead for jerks.
Nutrition is going to become a higher priority. I am getting too long in the tooth to leave that potential on the table anymore.
And for now, dear readers, good night.
Burnetto Jebus lookin' down on me
Range finding a bit today:
Worked with band set up for both bench and squat. The band pegs absolutely rock. They will also be dy-no-mite for pulling with the bands.
Did some close grip benches, light ones, and some curl grip chins. Surprisingly, I was getting 5-6 reps on the chins.
Rehab/Prehab shit.
Light cuff work with bands, some of the gay kettlebell "drawing and sheathing the sword" movements.
Those who lift in the morning definitely need to try out the "spinal flossing" shit I wrote about earlier in the blog. Makes the back feel nice and ready and warm.
TKEs with a medium band were done, and also some kind of brutal pec stretching. I am attempting to regain lost ROM. I am working on some kind of "knee flossing" movements, and TKEs seem to be a decent start for that.
More things I want/need: Blast straps and a swiss ball.
Worked with band set up for both bench and squat. The band pegs absolutely rock. They will also be dy-no-mite for pulling with the bands.
Did some close grip benches, light ones, and some curl grip chins. Surprisingly, I was getting 5-6 reps on the chins.
Rehab/Prehab shit.
Light cuff work with bands, some of the gay kettlebell "drawing and sheathing the sword" movements.
Those who lift in the morning definitely need to try out the "spinal flossing" shit I wrote about earlier in the blog. Makes the back feel nice and ready and warm.
TKEs with a medium band were done, and also some kind of brutal pec stretching. I am attempting to regain lost ROM. I am working on some kind of "knee flossing" movements, and TKEs seem to be a decent start for that.
More things I want/need: Blast straps and a swiss ball.
Wednesday, May 11, 2005
Feelin' Alright, Uh huh!
The Man from R.I.D.L. left me an black 20kg Ivanko barbell on my back porch while I was chowing down on some bbq at Famous Daves.
It's sitting in the rack now. I did a few squats with it, and if felt good. Feels kind of weird not squatting in front of a mirror, but, hey, I don't use a mirror in competition, anyway.
The Appolon's Axle, The Shrug Bar, and the pvc s wrist roller are waiting to be liberated from the MCC. They also have some of the old style York 45s, I might try to trade for.
Did some curls. Did some chins. Did some more squats with just the bar.
Thought about putting the heavy jumpstretch bands on the bar, and just "feeling" it, but decided against it for now. The band pegs on the bar are asking to be used.
I gotta get some more plywood and 2x4s for boxes, and some chain for suspended gms, and I will be good to go. Will also need to cut 1, 2, 3 board stacks for board pressing.
The park is mine, you fucks. The park is mine.
It's sitting in the rack now. I did a few squats with it, and if felt good. Feels kind of weird not squatting in front of a mirror, but, hey, I don't use a mirror in competition, anyway.
The Appolon's Axle, The Shrug Bar, and the pvc s wrist roller are waiting to be liberated from the MCC. They also have some of the old style York 45s, I might try to trade for.
Did some curls. Did some chins. Did some more squats with just the bar.
Thought about putting the heavy jumpstretch bands on the bar, and just "feeling" it, but decided against it for now. The band pegs on the bar are asking to be used.
I gotta get some more plywood and 2x4s for boxes, and some chain for suspended gms, and I will be good to go. Will also need to cut 1, 2, 3 board stacks for board pressing.
The park is mine, you fucks. The park is mine.
Neglecting the Blog
Stress.
I'm feeling a bit, lately. Enough to fuck with my sleeping patterns.
Some interesting opportunities have jumped into my path, and persuing them is both a battle against my own tendency to procrastinate and some very real financial barriers. There are also about 6 short stories I want to finish, and I need to hone the writing again, since it's stilted and stagnant.
Oh well. It'll happen or it won't.
My two goals this week:
1. Figure out small business financing
2. Get my basement gym together and start regular training again.
As far as #2, it's been too long.
1-2 sessions a week isn't enough. Never has been for me. Always done better with increased frequency as long as the quality's been consistent.
I have some other projects I'm considering, including an article or two for mi amigo Dan John's newsletter. I average about one article for him every 18 months or so. Most of them are kind of stream-of-consciousness rants about training, full of ideas, but somewhat incoherent.
As far as the home gym, this is what I'll have:
1. Rack
2. Adjustable bench
3. GHR-once again, there are some issues with it that I need to resolve.
4. Plates...lots and lots of plates
5. Kettlebells, 4kg, 8kg, 12kg, 16kg, 24kg, and a 32kg
6. Jumpstretch bands
7. 1-2 barbells
8. Dragging sled
9. Big tractor tire left over from my strongman days
10. Assorted grip work...Bob L is breathing a sigh of relief.
The big thing I need is dumbbells.
Training:
I think it'll be basic, WSB template kind of stuff, with the best of the kb moves thrown in. I'll probably divide the workouts into two sessions a day, first session will be the ME and Speed work, with ~4-5 hours rest in between, and the second session will be accessory and hypertrophy and metabolic conditioning work.
I haven't really pushed myself in training for a long time. I am going to make sure to get my eating habits in line, and see how it all falls out.
Sounds like a big commitment, for the original (and now only)member of the Midland Detraining Crew
I'm feeling a bit, lately. Enough to fuck with my sleeping patterns.
Some interesting opportunities have jumped into my path, and persuing them is both a battle against my own tendency to procrastinate and some very real financial barriers. There are also about 6 short stories I want to finish, and I need to hone the writing again, since it's stilted and stagnant.
Oh well. It'll happen or it won't.
My two goals this week:
1. Figure out small business financing
2. Get my basement gym together and start regular training again.
As far as #2, it's been too long.
1-2 sessions a week isn't enough. Never has been for me. Always done better with increased frequency as long as the quality's been consistent.
I have some other projects I'm considering, including an article or two for mi amigo Dan John's newsletter. I average about one article for him every 18 months or so. Most of them are kind of stream-of-consciousness rants about training, full of ideas, but somewhat incoherent.
As far as the home gym, this is what I'll have:
1. Rack
2. Adjustable bench
3. GHR-once again, there are some issues with it that I need to resolve.
4. Plates...lots and lots of plates
5. Kettlebells, 4kg, 8kg, 12kg, 16kg, 24kg, and a 32kg
6. Jumpstretch bands
7. 1-2 barbells
8. Dragging sled
9. Big tractor tire left over from my strongman days
10. Assorted grip work...Bob L is breathing a sigh of relief.
The big thing I need is dumbbells.
Training:
I think it'll be basic, WSB template kind of stuff, with the best of the kb moves thrown in. I'll probably divide the workouts into two sessions a day, first session will be the ME and Speed work, with ~4-5 hours rest in between, and the second session will be accessory and hypertrophy and metabolic conditioning work.
I haven't really pushed myself in training for a long time. I am going to make sure to get my eating habits in line, and see how it all falls out.
Sounds like a big commitment, for the original (and now only)member of the Midland Detraining Crew
Monday, May 09, 2005
Wednesday, May 04, 2005
Evolutionary Blog (Art De Vany) - www.ezboard.com
Evolutionary Blog (Art De Vany) - www.ezboard.com: "I have made new additions to the technology of Power Law training that
Robert refers to and they will also be in the condensed version to be
available. I have developed new ways to recruit fast twitch muscle
fiber in those muscles where they are most abundant. Based on a review
of most of the caloric deprivation literature, and an understanding of
the episodic nature of eating in a natural environment, I have also
found ways to time meals and exercise so as to trigger hormone drives
that give the essential benefits of extreme caloric deprivation (the
only known intervention shown to extend life) without the cost of
chronic hunger and loss of lean body tissue and metabolic rate."
Robert refers to and they will also be in the condensed version to be
available. I have developed new ways to recruit fast twitch muscle
fiber in those muscles where they are most abundant. Based on a review
of most of the caloric deprivation literature, and an understanding of
the episodic nature of eating in a natural environment, I have also
found ways to time meals and exercise so as to trigger hormone drives
that give the essential benefits of extreme caloric deprivation (the
only known intervention shown to extend life) without the cost of
chronic hunger and loss of lean body tissue and metabolic rate."
Even tougher
I am in shitty shape. I started getting dry heaves from the simple circuit below.
This blows.
I want to go back to heavy lifting.
Wah.
This blows.
I want to go back to heavy lifting.
Wah.
Tougher than I thought
OK, the metabolic conditioning when a little rougher than I thought it would.
My breakdown:
1. 16 kg kb thrusters: No problem, got the lungs and heart racing
2. Push ups: Started with 15 but was down to 5-6 at the end.
My breakdown:
1. 16 kg kb thrusters: No problem, got the lungs and heart racing
2. Push ups: Started with 15 but was down to 5-6 at the end.
And so it begins, or not
Some metabolic conditioning:
1 kb thrusters: 16kg 10+10 (r then l)
push ups: 15
-10 rounds
This was kind of brutal on the lungs. The kb thrusters are interesting, and probably as tough, or tougher than regular thrusters with similar weight.
My gym is not assembled yet. The GHR needs some holes drilled into it, and some potential modifications of the toe plate and pad for optimal usage, and I don't have a bar or plates yet.
1 kb thrusters: 16kg 10+10 (r then l)
push ups: 15
-10 rounds
This was kind of brutal on the lungs. The kb thrusters are interesting, and probably as tough, or tougher than regular thrusters with similar weight.
My gym is not assembled yet. The GHR needs some holes drilled into it, and some potential modifications of the toe plate and pad for optimal usage, and I don't have a bar or plates yet.
Monday, May 02, 2005
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