So, after some entertaining yoga with a local friend, and helping her test her OHP, Bench, and Deadlift out, as well as show her some kettlebell basics, I wanted to do some strength work of my own. I had hoped to have my new plan in hand today, but it’s the holiday weekend and I only got my 1RM info to my coach the day before yesterday; I should have it soon and will begin attacking it presently.

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The safety dance

Since I am perennially a man without a hat, I can make that joke in conjunction with taking delivery of my new EFTS safety squat bar.

Did some empty bar reps in the living room to get a feel for it after I attached the handles. I think it’ll work out well.

Now, if I can dispel the tightness, soreness, and swelling from my right ankle/calf/knee so I can try and squat heavy to explore my approximate 1RM tomorrow, that would be lovely. I’ll be thrilled with 405#, and not dissatisfied with anything over 365. Deadlifts are similarly mentally anticipated to have lost about 10% from my PR last year, so 455#+ is really what I’m looking for with a conventional pull.

Benching was a surprisingly non-deprecated 245# (only lost 20# off my PR despite the months and months of injured discomfort and bullshit) and my overhead press was a nearly complete shock – a 15# PR of 180# (I was really hoping for a 1xBW rep @ 190#, but 185# wasn’t getting up more than halfway).


So, I did one of those mud runs (Mudzilla) over the weekend. mud-finishThis was me, trying like hell to remain upright and photogenic, after finishing. I am not fast. I am, in fact, embarassingly slow by my standards… but at least I was as fast as everyone else from my office who participated.

Yes, I have a large grease pencil X on my forehead, because… what are you, new?

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Heavy shit

Have some random lifting video from the last couple of weeks, because I’ve been a slacker about posting and my squats have sucked since I got 425#.


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My friend Batty put out the call for some real-people versions of those ubiquitous facebook fitness motivational posters.

So, yeah. You knew this was coming.

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Project Samson

Because everything in the gym is better with ridiculous bets with friends….

Perro Grande mentioned that he’s not gonna shave his sad-ass excuse for a scraggly man-beard until he benches 315×5 (he can hit singles right now); I am considering a similar follicular detente as I make my push for a single or more at 275.

Similarly, we’re both foregoing haircuts until we squat 405.

Things may be getting hairy at the office come springtime; I’m really hoping to hit both of these before March (the bench is about 20# away, but I’m plateaued, and the squat is 70# more than I’ve ever done, but I did 325# 6×3 two weeks ago).

This is the new shit

Currently crafting a new lifting routine. The two naming candidates are “BSOD” and “666.” Number of surprised people: 0.

As previously noted, fucking off time is over. My plan right now is to go to six days a week, three lifts a day. This is informed by an amalgamation and distillation of my own experience (independently, as well as my tenure under Josh Bryant’s guidance) combined with a recent exposure to and curiosity about the so-called “Bulgarian” school, tempered by a cursory review of Jason Ferruggia’s program[1].

So, here’s how it looks…

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