[WotD] Friday, April 30

15/9/3+ Overhead Press Day To follow up on all the pushup work at the office (which is, hopefully, bearing fruit as far as bringing along my lagging triceps), it was not a day off in the overhead press department. Warmup: Overhead Press + Front Squat (Complex): 1×10 @ 45 / 1×8 @ 65 / 1×5 @ [...]

“Perfect” Pushups

It’s entertaining, to me, to see the enthusiasm of the FNG when it comes to attacking the pair of Perfect Pushup handles that inhabit the empty cubicle in our terrarium. I’m not sure if the combination of his guilt-tripping, combined with my encouragement/abuse, is what’s finally gotten the other dude here into banging out a [...]

A case of the runs, and doing things the hard way

No, not like THAT. Bigger than usual horde of folks went out after work yesterday, which was good to see. Weather was great – 77, partly cloudy (just enough to blunt direct sun), light but steady breeze. Made for a fast track for both the group going two miles, and those doing three and change. [...]

“Off” is a relative term

As previously mentioned, I’m taking it easy on the legs this week. So I ran three miles Monday evening. Heh. Today at lunch, it was some medicine ball rolling (OW), and upper-body work: Pullups: 5×10 “Perfect” Pushups: 5×30 Dragon Flags: 2×10 Ab Wheel Rollouts (from knees): 1×25 DB Arnold Press (increasing angle from low elevation [...]

DOMS Dictates De-Load

It’s finally gotten to the point in my 15/9/3+ cycle where the soreness in my legs and butt has reached the point where it’s time to take it easy and recover.  The upper body is pain-free, which means it hasn’t been abused to the point of rebellion… as with any good dictatorship (or farmer), those [...]

[WotD] Sunday, April 25

15/9/3+ Bench Press Warmup: 2×15 @ 45 / 1×10 @ 95 / 2×5 @ 135 Work Sets: 3×5 @ 155 / 3×5 @ 185 / 1×13 @ 135

15/9/3+ Squat Day

Warmup: Row: 1×15 @ 95 Incline Row: 3×10 KB Swing: 3×10 Squat: 1×12 @ 95 / 1×5 @ 135 / 1×5 @ 185 Work Sets: Squat: 3×5 @ 225 / 3×5 @ 245 / 3×5 @ 265 (PR) / 1×20 @ 185 (PR) Depth was not always fantastic (took form-check video, and the 245′s weren’t [...]

15/9/3+ Mysterious Overhead

Okay, not all that mysterious – hello to the influx of folks wondering who the loquacious but suspiciously buff dude intruding over at wow.com is. Yeah, hi. This is the shit you won’t see me inflicting on anyone except the masochists who want to keep up. Feel free to peruse the archives. Today was overhead [...]

Howto, How Not To, and Some PR

I had completely spaced on the fact that I had a work conference to go today, which means that I had to stiff the folks who were expecting me to chaperone this evening’s run after work. Considering that everyone but BB blew off Monday’s… I’m not going to sweat it much, and we can always [...]

[WotD] Tuesday, April 20

15/9/3+ Bench Press Warmup: Bench Press: 1×10 @ 135 / 1×5 @ 155 Work Sets: Bench Press: 3×3 @ 185 / 1×3 & 1×1 @ 205 / 1×15 @ 155 (PR) I’ll take “that could have sucked more, considering I didn’t even feel like lifting today.”