Max Effort Bench 2/28/15

Another early session.  I thought I would rather sleep in, but then I started crushing PRs.

Warmup

Shoulder complex, band stretching

2 Board Bench Press

45×15

95×3

135×3

185×3

225×3

245×3

275×3

285×1

295×3 (PR)

305×1

315×1

325×1 (PR)

Beat my last triple by 10 pounds, and the single by 5, and had some in the tank.

Fat Bar Bench Press

135×5

3×5 @ 235

Pullup

7×4

Band Face Pull

2×15 w/ light band

superset with band pull aparts

2×15 w/ mini band

DB Extensions

2×10 @ 30

Pullover machine

2×15 @ 70


Max Effort Squat/Dead 2/27/15

Not my best day, but I’m not sure what to do to fix my pulling.

Warmup

Modified agile 8

Deadlift off 4″ blocks (conventional)

135×5

185×3

225×3

275×3

315×3

335×3

355×1

365×1

385×1

405xmiss

405×1

I should be able to pull more than this.

RDL

45×5

135×5

225×5

235×5

245×5

Leg press

2pps x 15

3pps x 15

3×15 @ 3pps+10

Pull thru superset with pull down abs

2×10 @150, 2×12 @ 150


Dynamic Effort Bench, 2/25/15

I really hate getting up at 4:30.  Alas, I’m home by 9 with three meals eaten, and I’ve got a full day ahead of me.  (Coffee will be my friend today).

Felt great again this morning.  Also saw one of the most stupid things, ever.  Some fitness/bodybuilding girl (I could tell by her Flag nor Fail hoodie) had the reverse hyper loaded with 180 pounds – I thought that was odd, given that’s a ton of weight for a little person.  Then she proceeded to double a strong band around the swing arm from the front of the machine, step into the band and put it around her hips, and then did what I guess was a good morning, but the net resistance was the band against her hips, which maybe moved two inches. I considered asking her what she thought she was doing (I get asked why I’m using chains), but I was afraid I might laugh or make a face, so I used the 45 degree hyper instead.

Warmup

Incline situps and 45 degree hypers

Shoulder complex

Stretching

Bench Press

2×15 @ 45

95×3

135×3

135+1chain x 3

3×8 @ 185+1chain.  3 grips, less than a minute between sets. Fast and strong.

225+1ch x 1

255+1ch x 1

280+1ch x 1  This is getting pretty close to max effort work, but I wanted to best the 275+chain from last week.

Football Bar Press

45×5

135×5

135+1ch x 5

3×4 @ 190+1ch

Barbell t-bar row

5×8 @ 95

Land Mine shoulder press

2×15 @ 30

Band Pressdown superset with hammer curls

2×15 (light band, 40’s)


Dynamic Effort Squat/Dead, 2/24/15

Had to get this one in early, as we both have busy days today.  I normally don’t feel great for early AM sessions, but today I did, even on 6 hours of sleep and 5 degree temps.

Warm Up

Stretching, mobility, putting on my shoes

Box Squat

2×5 @ 45

95×3

135×2

185×2

225×2

245+1chain x 2

8×2 @ 255+2chain.  One minute between sets, felt fast and strong.  Didn’t work up, because I was pressed for time.

Deadlift

135×3

225×1

8×1 @ 285.  About 30 seconds rest between singles, again felt fast and strong, again didn’t work up.

45 degree hypers

2×10

Side Bends

2×10

Had to quit there.  Not the best day to have to get out in under an hour, but I guess it’s not bad to leave with quite a bit in the tank. I’ve had two lower body days in a row cut short, though, can’t make that a habit.


Max Effort Bench, 2/19/15

Moved this up a day, because I actually do have to work sometimes, and tomorrow is one of those times.

Warmup

Shoulder complex, shoulder stretching, setting up the rack, looking for collars.

Incline Close Grip Press

2×5 @ 45

95×3

135×3

155×3

175×3

195×3 (PR)

205×3 (PR)

225×1

235×1

240×1 (PR)

The 235 was a grind, but since the goal is to break a record, I added more weight, and got it.  The weight flies off my chest, it’s the lockout where I stall.

Fat Bar Bench Press

135×5

3×6 @ 230

Pullups

7 sets of 4

Band face pull

2×15 with a light band

Band pull aparts

2×10 with a mini band

DB Extensions

2×8 @ 30

Pullover Machine

2×12 @ 70


Max Effort Squat, 2/18/15

Sat in traffic for nearly an hour on my way to the gym.  I was frustrated, because I was already on a pretty tight schedule.  I’m pretty sure I didn’t have as bad a day as the guy in the accident that caused the backup, though.

Warmup

Modified Agile 8, rolling around on the floor, stretching, wandering around the gym trying to find the right collars for the specialty bar

SSB Low Box Squat

2×5 @ 45

95×3

135×3

185×3

225×3

225+chain x 2

245+chain x 1

265+chain x 1

275+chain x 1

This is my least favorite lift.  The SSB throws me forward and really makes me use my upper back to stay tight, and I just hate doing them.  I’m also not good at them.  I used one set of chain, which adds about 40 pounds at the top, and nearly deloads at the bottom.  I was planning to use 2 sets, but the SSB was hard enough with one.  My PR on this is 300, so today I hit 315 at the top, so we’ll take it, as using accommodating resistance on these makes them suck even more than normal.  Also – if you see stars at the end of a rep, it was probably a maximal effort.

Reverse hypers superset with Incline situps

2×10

Since I had limited time, just did this and got out. Sometimes that’s the way things go.


Dynamic Effort Bench, 2/16/15

Got up, walked the dog, had a shake and a Monster, went to the gym.  It’s 8 degrees.  Invigorating.

Bench Press

2×15 @ 45

95×5

2×3@135

135+1set chain x 3

8×3 @ 185+1chain.  Chains are 40 pounds, but about half the chain starts on the floor, then totally deloads at the bottom.  3 grips, less than a minute between sets.

225+1chain x 1

245+1chain x 1

275+1chain x 1

Football Bar Press (middle grip)

45+1chain x 15

135+1chain x 8

3×5 @ 185+1chain

Barbell t-bar row

5×8 @ 90

Land Mine shoulder press

barx15

2×15 @ 25

Band pressdown

2×10 w/light band

superset w/ Hammer Curls

2×10 @ 40

That felt like enough for the day.


Dynamic Effort Squat/Deadlift, 2/14/15

Box Squat

45×3

95×2

2×2 @ 135

185×2

225×2

225+1 set chainx2

8×2 @ 245 + 2 set chain (80 lbs)

275+2ch x 1

Knee bothered me on that single, so that was it

Deadlift

135×3

225×1

8×1 @ 275  30 seconds rest between singles

315×1

365×1

45 degree hyper

3×12

Side bends

3×8 @ 45


Fun School Funding Facts

THE SKY IS FALLING!

Well, if you listen to some city residents, and lots of city school administrators, that’s what you’re hearing about the Evil Republican Governor’s budget with respect to state funding for city schools.

The Baltimore Sun does a nice job explaining why there is a $35 Million reduction.  Fact is, it’s not because of The Evil Republican, it’s due to a formula that is more than a decade old. One, most likely, approved by the Democrats who control politics in Maryland.

Anyway, we’re hearing that this $35 Million cut is a catastrophe.  That students won’t have books, that 400 teachers will lose their jobs, that crumbling schools will be unsafe.  Having been a resident of Baltimore City, albeit one without children, I paid attention to the city schools, paid attention to the complete lack of accountability in leadership.  Watched as they celebrated a 60% graduation rate.  Watched as they lost millions of dollars.

Now, I’m a resident of Baltimore County, and I pay more attention to things here.  I compare, and I contrast.  You should, too.  After hearing the uproar and panic about the funding cuts, I decided to spend a little time on my own.  In about a half an hour, using search terms like ‘Baltimore City School Budget’ and Baltimore County School Budget’, and doing some math on a pad of paper, I discovered some fun facts.

  • $35 Million represents 2.6% of the entire city school budget for 2014 (I could not find a 2015 budget).  It represents a 3.5% reduction in state funds.  I would suggest that if a reduction of 2.6% is a catastrophe, maybe you need to look at the leaders of the school system, but that’s me and my corporate background.
  • The 2014 City School budget was $1,323,228,827
  • The 2015 Baltimore County School budget is $1,561,487,499.  That represents about a 6% reduction from 2014.
  • There are 110,000 students in Baltimore County, and there are 85,000 students in Baltimore City.  The Baltimore County budget is about $1,400 less per student.  While objective school success measures are difficult, they do somehow graduate 84% of students, versus 68.5% in the City. (I’ve seen a $3,000 spending gap published, but my math doesn’t agree with that number.  I suppose it may be due to how people look at capital budgets, which I have included.)
  • Baltimore City, with 25,000 fewer students, spends $30 Million more on Administration.  The County spends $1,300 per kid on Administration, the City spends $2,025.  That’s roughly $700 per child more (that’s half the difference in spending, by the way.)

The bottom line is this:  The administrators of Baltimore City Schools are proclaiming the sky is falling.  Why?  Because budget cuts put their jobs in danger.  Budget cuts make citizens do what I did, and actually look at the numbers.  They are lying when they say these cuts will have drastic effects on children, but that’s the only way to get parents upset enough to call their representatives to try to get more money.

Instead, perhaps the citizens of Baltimore should hold their elected leaders accountable.  Perhaps someone should take a look at North Avenue, and find out why they need to spend $30 Million more than their neighbors for the administration of schools serving 25,000 less kids.  Perhaps, just perhaps, some waste could be eliminated.

Anyone who thinks a 2.6% cut in funding for city schools should affect the day to day education of kids hasn’t looked at how the city schools are run.  I’m pretty sure I could find 5% in that budget in a couple of weeks.  I’d offer, but I’m not connected enough to get a job in City school administration.


Max Effort Bench, 2/12/15

Still have this sinus/head/ear/plague.  It’s bad enough to give me a headache and make me feel tired, but not bad enough to keep me on the couch with my blankie and chicken soup.

Really good day today.  Stringing together a lot of them is going to lead to a good showing in May.

Warm Up

Shoulder complex, band stretching.  Forgot all about doing reverse hypers and abs.

Floor Press

2×10 @ 45

95×5

135×3

185×3

225×3

245×3 (PR)

265×3 (PR)

285×1

295×1 (PR)

The 263 triple is 30 pound improvement.  The 295 was a serious grind, it felt like it took about 10 seconds to lock out.  A 10 pound improvement.

Fat Bar Bench Press

135×12

2×5 @ 225

Pullups

5×4

Band Pressdown ss w/ hammer curls

2×10 w/ light band, 2×15 @ 25

Band Face Pull

2×10 (light)

Band pull apart

2×10 (mini)

Pullover Machine

2×10


Follow

Get every new post delivered to your Inbox.

Join 1,175 other followers

%d bloggers like this: