Dynamic Effort Bench, 10/30/14

Some guy (I was about to call him ‘old’, but he was probably my age) didn’t like the heavy music someone was playing in the gym.  He tried to get me to commiserate with him.  No luck.

Warm Up

Reverse Hypers, incline situps, shoulder complex, band stretching.

Bench Press

2×15 @ 45



135+1chain x 3

8×3 @ 175+1chain (less than one minute rests.  Speed pretty good.)

225+1chain x 1

245+1chain x 1

255+1chain x 1

4 Board

225+1chain x 5

235+1chain x 5

245+1chain x 5

DB Row

3×12 @ 80

1 Arm Press


2×6 @ 50

Incline Tate Press ss w/ Hammer Curls

2×10 @ 25


Dynamic Effort Squat/Dead, 10/12/14

Another really good day.

Box Squat




135+1chain x 2 (1 set of chains on each side adds a little less than 40# at the top, and nearly deloads at the bottom)

185+1chain x 2

225+1chain x 2

8×2 @ 235+1chain.  1 minute rests.

275+1chain x 1

315+1chain x 1

335+1chain x 1

345+1chain x 3 (!!) (I think this is a PR)

Speed was great, even the triple at 345 was fast.  I felt like I could squat anything I wanted today.




8×1 @ 275, 30 seconds rest

Again, good speed, felt great.

Reverse Hyper

3×8 @ 90

Side Bends

3×12 @ 45

Hammer Strength Shrugs


2×12 @ 315

Confused or hypocrites?

I’m not sure if folks are confused, or if they are hypocrites, although I lean towards the former.  I like to believe the best of people.

How can anyone who says they believe the Constitution of the United States is the foundation of the laws and limits on government power also believe that placing someone in quarantine without a warrant or court order?

And, for the other side, if a Democrat had locked up the nurse, you would be silent.  How do I know?  Because you’re silent about Guantanamo Bay and drone assassinations.  Thing is, you shouldn’t be surprised, as this is the sort of government power you support.  As long as it isn’t used against a nurse.  Or something.

A refresher, in the event I’m right, and it’s just confusion:

Amendment IV

The right of the people to be secure in their persons, houses, papers, and effects, against unreasonable searches and seizures, shall not be violated, and no Warrants shall issue, but upon probable cause, supported by Oath or affirmation, and particularly describing the place to be searched, and the persons or things to be seized.

Amendment V

No person shall be held to answer for a capital, or otherwise infamous crime, unless on a presentment or indictment of a Grand Jury, except in cases arising in the land or naval forces, or in the Militia, when in actual service in time of War or public danger; nor shall any person be subject for the same offence to be twice put in jeopardy of life or limb; nor shall be compelled in any criminal case to be a witness against himself, nor be deprived of life, liberty, or property, without due process of law; nor shall private property be taken for public use, without just compensation.

For anyone having difficulty, that says you can not deprive a person of their liberty without due process.  PERIOD.


Max Effort Bench 10/26/14

Really happy with today’s training.  Hit a PR and felt great.  I usually don’t feel like doing the accessory stuff at the end of the workout, but today I felt like doing more.

Warm Up

Reverse Hyper

2×10 @ 70

superset with

Incline situps


Floor Press

2×15 @ 45






245×3 (PR)

255×3 (PR)



285×1 (PR)

3×5 @ 225

DB Incline Press

60 x 12, 8, 6



Rear shoulder raise

3×12 @ 20

Band pressdown

2×15 @ light band.

Training Update, and Max Effort Lower

So, for the first time in about 15 years, I’m training for something.  There is a RPS sanctioned powerlifting meet in Elkridge, Maryland (Blue Crab Crossfit, so this may be the first time I step into a crossfit facility); I have registered to compete as a 242 in masters, single ply, drug tested (amateur) division.

Today was the first training session since I decided to compete again, and is the first session of 25 ‘weeks’ (my training week is 8 days).  I put together a basic framework and plan, but as always, it’s built to be flexible so I can adapt to what’s working and what isn’t

For the first couple of months, I’m doing three things – getting stronger (which should be a given), building some muscle (this is done with accessory work), and dropping some bodyfat (not too much, but I’m a little fatter than I should be from a health perspective).  All of these things should happen at the same time, because I kind of know what I’m doing, and because the body recomposition and hypertrophy are interchangeable.  Getting a little leaner is more important if it comes down to it.

Today, I trained.  This is what I did.

Deadlift off 2″box










Split Squat


(Just feeling these out.  They were awful, I am a big uncoordinated jackass)




3×8 @ 225

45 degree hyper


Incline situp


Reverse Hyper

2×8 @ 80

Overall, not a bad day.  I wasn’t feeling so hot (I ate all of the spicy food yesterday, and drank about a half a bottle of Pepto overnight, so today wasn’t the best day to deadlift), but did better than the last time I pulled off a box, and stopped there.

Know Where You Stand

Yesterday, the President came to Baltimore to visit Fort McHenry as part of the 200th anniversary of the National Anthem.  War of 1812 and all that.

He, as one would expect, arrived via the Marine One helicopter… there’s plenty of space at Fort McHenry to land a helicopter.

This is, I think we would all agree, a normal and acceptable function of the head of state.  He visited a major celebration of an important time in the history of the United States, got to tour a historical site, and hobnob with the people there.  I’m cool with that.

At about 3-3:30PM, however, I95 southbound was closed at the Ft McHenry tunnel.  All access routes out of Baltimore to I95 Southbound were closed.  I695 Westbound from I95 (the West side inner loop) was also closed, so there was no access to I695 to go West or North from I95 all the way around to past I70.

It remained closed until after 5PM.

That’s on a Friday.  During rush hour.  As an Orioles game ended.  During a huge historic celebration bringing tourists into and around Baltimore.

The road closures were not announced until they were happening, and no ETAs for reopening were provided.


Because the President needed to attend a fundraiser for Democratic Senators, held at a private residence in Northwest Baltimore.  A house owned by a wealthy hedge fund manager, and a fundraiser that cost tens of thousands of dollars to attend.  (I’m thinking everyone there was probably in the 1%).

The result?  Tens of thousands of commuters were stuck.  Downtown Baltimore was absolutely gridlocked for hours.  Since there were no alternate routes, and overpasses along His travel route were also closed, there was no where to go, and no one knew what time it would end.

I understand the security needs of the President.  While I think it’s overkill to shut down an interstate so He can use it, I get it.  I understand why the closures aren’t announced, and why the timing isn’t shared with the public  What I don’t understand is how we got to the point that we simply accept the President can shut down a city for a couple of hours during rush hour to go to a fundraiser.  How much did that fundraiser cost the area in lost productivity?  Frustration?  Parents getting home to their kids?  I would argue it’s thousands of hours, and in the millions of dollars.

Here’s what it cost me, just as an example: Continue reading

Just curious

Is directly ordering the drone assassination of a child more, less, or the same level of murder as beheading a journalist?


Personality Test

Upon awakening, you discover you are out of clean underwear.  Do you:

a) go through your dirty clothes and find a pair previously worn, trying to remember which ones you wore to the gym

b) hop in the shower, and just go commando  (“I feel like a naked innocent boy roaming the countryside“)

c) go back to bed and wait for your wife to do some laundry?

Asking, of course, for a friend.

Satire or Real?

I don’t pay much attention to diet/nutrition/lifting stuff on the web any more.  It’s all been said, and nearly everyone talking either doesn’t know what they are saying, or they are just trying to separate people from their money.

So I heard about something called bulletproof coffee, and I just ignored it as junk science used to sell something.  But for some reason, this week I visited the website.

And I have to say, I think it may be one of the most brilliant pieces of satire I’ve seen since Prancersise.

The website features the character Dave Asprey, the Bulletproof Executive.  His bio snippet (which is brilliant), includes this:

Dave Asprey, founder of The Bulletproof Executive, is a Silicon Valley investor and technology entrepreneur who spent 15 years and over $300,000 to hack his own biology. Dave lost 100 pounds without counting calories or excessive exercise, used techniques to upgrade his brain by more than 20 IQ points, and lowered his biological age while learning to sleep more efficiently in less time. Learning to do these seemingly impossible things transformed him into a better entrepreneur, a better husband, and a better father.

From private brain EEG facilities hidden in a Canadian forest to remote monasteries in Tibet, from Silicon Valley to the Andes, Dave used hacking techniques and tried everything on himself, obsessively focused on discovering the answers to this one persistent question:

What are the simplest things you can do to be better at everything?

It hits on just about everything – no effort, less sleep, higher IQ, Tibetan monks.  Here’s the video on the magic coffee.

Just fantastic.  Of course, the character has all the social media pages, a blog, training and diet advice (foods to fear!  Tim Ferris 4 hour body!) and they even set up a store where you can buy his special non-toxic coffee.

I just wish I were creative enough to create something this spectacular.



Brilliant Marketing

I was listening to the Motley Fool podcast for last week, and they interviewed Wharton Professor David Robertson, author of Brick by Brick:  How LEGO Rewrote the Rules of Innovation and Conquered the Global Toy Industry.

Lego got y’all to take your kids and pay to watch a commercial.

He talked about the timing of the release of the movie.  The producers wanted to release it at Christmas; and Lego management said no.  They don’t need help selling Legos at Christmas.  They need help selling them in February.  So that’s when the movie was released.

That is some powerful brand marketing, right there.   It’s all about storytelling.



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