Squats need work

Smart answers to obvious questions

A reader asks:

“So, Sensei, what is the BEST way to burn fat when exercising?”

“Work hard.”


That is, at the bottom of it all, the truth (both my answer, and their rejoinder). Continue reading

Ratchet and Clank

Sawtooth wave

Image via Wikipedia

So, paying attention to my own advice, after running up to and against my probable maxes in October, recalibration occurred and the next iteration of the upward-trending sawtooth wave pattern has commenced. Relative to the last reset (July 10), here’s how things stacked up:

Bench Press: 1RM: 240 (+15), new 1st wave max: 165

Overhead Press: 1RM 135 (-15), new 1st wave max: 85

Squat: 1RM 325 (+60), new 1st wave max: 225

Deadlift: 1RM 425 (+20), new 1st wave max: 275

Of course, losing the better part of two months to the broken hand and subsequent plague really hampered everything but the squat (since it doesn’t rely on grasping the bar, it could still be done with relative aplomb). The P&V page has been summarily updated.

Weekend Workouts

15/9/3: Overhead Press (Friday) | Deadlifts (Sunday)

It’s also “weigh and measure weekend,” though I don’t know if I’ll snap some progress pictures to share or not. Feeling a little squidgy after entirely too much coffee and some much-needed beer.

OHP Friday frankly kind of sucked.  Deadlifting on Sunday went better.

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[WotD] Wednesday, September 29


Squats: 1×15 @ 45 / 1×10 @ 95 / 1×5 @ 135 / 1×4 @ 165

Work Sets:

Squats: 3×5 @ 205 / 2×5 @ 225 / 1×5 @ 245


[WotD] Tuesday, September 28

Lunch was a couple of running intervals, followed by a lot of coughing.

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Over and Under

I’m just going to assume the over/under on every Bills game this season is 9 points above whatever the opposing team’s average points per game is, since I think the boys in blue have a chance at coming in under 150 points scored this season unless they decide to play without a quarterback at all.

That bitching aside…

Lunchtime saw me working on my dips. I hate dips. Haaaaate. 2×10 sandwiched a 1×20, which sucked a lot. So did medicine-ball rolling my traps, rhomboids, delts and quads – interesting popping and crunching sensations ensue.

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[WotD] Dead Man Benching

This is one of the routines I’d inflict on Code Monkey every so often, so I thought I’d double up to get myself back in gear, despite the nagging cough of profound annoyance. I’ll be flipping this around next time, to be deadlifts with interstitial bench pressing.

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Wait, I know what this is…

… it’s that “weightlifting” thing I used to do. Five weeks since the break, and, other than needing to stretch my wrist, and not move the pinkie & thumb in certain (read: painful) ways, things are more or less back to where they should be, so I can resume my reset after the rep-calculating work just prior.

15/9/3 – Overhead Press & Squat


Overhead Press: 2×10 @ 45 / 1×10 @ 65

Squat: 1×15 @ 45 / 1×10 @ 135

Work Sets:

Overhead Press: 3×5 @ 85 / 3×5+3 @ 95

Squat: 3×5 @ 175 / 3×5+5 @ 195

I curtailed both before the heaviest set in the interest of not overdoing it. I will probably revisit these same weights, just adding the 105 / 215 (or 225) top end sets next session.

Coworker Challenge XV

Bench Press

Let me just say that trying to do this on the back-end of Con*Crud and four weeks after breaking my damn hand was not the most fun I’ve ever had. I took a pass on the pushups because bending my hand backwards puts pressure on what we suspect is a sprained pinkie/wrist combo platter; I did a plank hold for about 90 seconds instead.

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