Benchin’ 7/14/15

Incline Close Grip

3×5 @ 180

DB Row

3×8 @ 105

Incline Tate Press

3×6 @ 40

Hammer Curl

2×10 @ 35

40×8


Catching up on training

Since I got out of the blogging habit, I have been forgetting to post my recent training sessions.  Here are highlights:

6/29 Deadlift

Deadlifts

2×5 @ 315

2×5 @ 250

Box Squat

3×5 @ 235

Reverse Hypers and side bends

7/6 Bench 2 (took some extra days off because of work and stress)

Incline close grip

3×5 @ 175

DB Row

3×8 @ 100

Incline Tate Press, Hammer curls

7/8 Squat

Squat

3×5 @ 305

2×5 @ 245

RDL

3×5 @ 265

45 degree hyper and incline situps

7/10 Bench

Bench Press

3×5 @ 240 (6 reps last set)

2×5 @ 195

Press

3×5 @ 140

Pullups and rear delts

7/13 Deadlift

2×5 @ 325

1×8 @ 325

2×5 @ 260

Box Squat

3×5 @ 245

Reverse hypers and side bends

 


On Current Events…

There’s been a lot happening lately, huh?  Here are my very quick thoughts.

On marriage:

All I have to say is the government has no business requiring a permission slip for anyone to enter into a marriage contract.  If your church doesn’t want to marry the gays, that’s fine with me.  If you don’t want to make a gay wedding cake, that’s fine with me, too.  Also, the 14th Amendment.

On flags:

I think it’s a waste of time and energy.  You can do all you want with symbols to which you attach meaning, but you can’t change what’s in another person’s heart.  There is evil in the world, and if you think changing which flags fly where will change that, you have a view of the world I can’t comprehend.  Although I kind of wish I could.

On guns:

Loaded my Glock and wrapped it in a Rebel flag.  It didn’t do anything.  I’m looking forward to the day the Supreme Court applies the same logic to firearms as it does to marriage, making a carry permit from any state legitimate in every state.  I look forward to the President standing behind me on this issue.

On the President:

Just a reminder, he spent most of his political career working against the right of all people to marry, and he could have worked to make the court ruling unnecessary many years ago.  But he didn’t.  Quit giving him credit for it.  Instead, give him credit for the continued aggressive drug war (more aggressive at the federal level than any of his predecessors, by the way) and give him credit for assassinating innocent people with drones.  Every single person running for President as a Democrat has worked to limit marriage equality.  EVERY ONE OF THEM.

On the Presidential race:

Really?  This is as good as we can do?


Squats 6/25 and Benching 6/27

Squatted on Thursday, here’s what I did:

Squat

295×5

295×6

235×5

235×5

RDL

2×5 @ 260

45 degree hyper

3×12

Incline Situp

2×8

Benched this morning, and did this:

Bench Press

235×5

235×10

185×5

185×5

Press

2×5 @ 135

Pullup

5×5

Rear delt raises

3×12 @ 20

Band Pressdown

2×12 w/ light band


Deadlift 6/19/15

Walked in, set a PR, walked out.

Deadlift

370×1

370×1

370×6

300×1

300×1


Benching, 6/18/15

Bench Press

285×1

285×1

285×4

225×1

225×1

Pullups

8

Face Pull

3×12

Pressdowns

2×10


Squat 6/16/15

Warmed up, then did the following:

Squat

370×1

370×1

370×3

295×1

295×1

RDL

45×5

135×5

3×5 @ 255

Pull Thru

2×12 @ 150

Pull down abs

2×12 @ 150


Training Update – Last 4 weeks

So, I won’t go into all of the details of each session, but I’ve remained consistent.  The last four weeks were three weeks of triples (starting at 3×3 with 85% of my training max, adding 5 pounds and one set each week).  Everything went well, and I seem to be making progress.

Last week was a planned deload.  I backed off a bit more than I should have, but it was a good week to take a bit of a break.

This next wave/block/mesocycle is all singles.  The first week is 95% of my training max for 3×1, adding one set and 5 pounds each week.  As always, if I feel good on the last set, I’ll do more reps.

I’ll post today’s squat workout shortly.  If I can get back into the habit, I’ll start posting each session again.


Two Lands Tasting

A few months ago, I had the opportunity to participate in an online tasting of Austrailia’s Jacob’s Creek Two Lands wines.  I happened to be having a small party that evening with some colleagues, so a few of us got to taste and talk about the wines.  (I’ve been so busy lately I am just now getting an opportunity to do some blogging – it feels like I haven’t had a day off from my business to do any wine writing.  Clearly we haven’t been updating our blog much, but I’d like to change that.)

Online tastings are always a fun experience, and not only because, as a wine blogger, they send me the wines (thanks to The Thomas Collective!), but it gives me an opportunity to get and share education about wine in general.  Certainly this is a marketing event, but every wine tasting includes not just information about the wine/winery, but about the winemaking process, different varietals, climate, and all sorts of other things that make wine interesting.

Here are my notes on the four wines we tasted.

Two Lands Pinot Grigio 2014

There’s a lot going on with the nose, and it’s a little tough to narrow down everything (which is a good thing!)  There’s some apple coming through. This is not my favorite style of wine.  It’s got a big mouthfeel, almost oily, but lacks acidity and has a bit of sweetness.  It’s good wine, but not my cup of tea.  Would pair well with richer seafood, and maybe Asian flavors.  At $14, it is well priced for the quality. Good.

Two Lands Chardonnay 2014

To me, this smells like California Chardonnay that you’ll find with an animal on the label.  Melon, tropical fruit, and vanilla come through.  Another wine with lower acid and higher sweetness, there’s peach and some citrus.  Soft, a bit of texture, but to my palate, a little off balance.  I find myself enjoying drinking it, though.  I would pair with stinky cheese, or just drink it on it’s own while grilling something for dinner.  Another $14 bottle of wine that’s well priced.  Good.

Two Lands Shiraz 2013

I need to tell you right now, I’m not typically a fan of Australian Shiraz.  Unless it is very high end, I’ve found most of it is far too much fruit bomb and cloying, and not enough complexity or finesse.  I understand that’s the style, it’s just not my thing.  What I do like?  Northern Rhone.  Well, this leans toward the latter while still having that Aussie rebellious streak, which makes for a fun wine.  I get some darker fruit on the nose, but taste more red.  Well balanced, full, rich.  It still has some of the ‘hit you over the head’ Shiraz, but the balance and complexity are there as well.  $14, a value at that price.  Very Good.

Two Lands Cabernet Sauvignon 2013

Cassis and dark fruit on the nose.  Big nose.  It has nice fruit, but it’s unbalanced.  I think it might be too young, but I don’t pick up the tannin structure that would tell me waiting a couple of years would make it much better.  $14, I think it’s not bad for the price point, because there isn’t much good Cab available under $30.  OK.

crossposted at thegrandcrew


Training Plan Update

After withdrawing from the RPS meet, I decided to revisit and revamp my training.  While Conjgate/Westside is a ton of fun, I wasn’t staying consistent enough, and I wasn’t getting the results on my lifts I wanted.  My bench was progressing well, but squat and deadlift were stalled.  I was getting better at the Max Effort exercises and at box squats, but that didn’t transfer over to my competition lifts.

That’s not the fault of the training, it’s my implementation and execution.

So about a month ago, I redesigned my training program.  Here it is.

I still have an eight day week, training every other day (that may change to a seven day week at some point).  The four days are Squat, Bench, Deadlift, and a second Bench day (where I’ll do a bench variant).  I do a squat of some sort on deadlift day after pulling. Training is set up in three week cycles with a deload fourth week if necessary.

The cycles are set up based on percentages of a training max, and increase in volume and intensity over the three weeks.  There is a five, three, and one rep cycle, and typically I will rotate fives and threes, with an occasional cycle of singles (a good opportunity to work in my gear). All assistance work is done in 3-5 sets of 3-10 reps.

The best way to explain it is to post the first cycle of training. Continue reading


Follow

Get every new post delivered to your Inbox.

Join 1,227 other followers

%d bloggers like this: