Monthly Archives: August 2012

Training, ME Squat/Dead, 8/9/12, with vids

SSB Box Squat (one inch lower than where I DE Squat, one inch higher than last week’s low box)

2×5 @ 45




205×3 (vid below)



255×1 (Vid Below)

A note on weights here:  I follow the rules of powerlifting training:  A) all powerlifters are 20% bodyfat and B) All bars are 45 pounds and you don’t count the collars.  So while the SSB is more than 45 pounds, and it requires the use of lock collars that weigh 2.5kg each, I don’t adjust for that because it’s too complicated.  So, 255 is always 2 45 pound plates, a 10 and a 5 on each side.

Good Morning


3×6 @ 140

Step Up/TKE


45 Degree Hyper


Hanging knee raises


Vids after the break

Continue reading

Training, DE Bench, 8/8/12, with video

Felt great today!

Bench Press

2×10 @ 45



8×3 @ 155, 3 grips, done in about 6 minutes.  Vid below

185×3 vid below


245×1 vid below


All sets nice and fast until I got to 255, which was decent, but not as fast as the 245.

4 Board Press



245×7 vid below

Goal here was to triple 245.  7 is better than that.

DB OH Press




DB Row





3×15 @ 100

Click “continue reading” for the vids

Continue reading

Just try it for four years

Gary Johnson’s latest ad.

How can you justify another four years of killing innocent people without due process?  You have a great opportunity in November.  It’s just four years.  If being free sucks, you can always go back in 2016.  (I think Martin O’Malley will be running!)

Training, DE Squat/Dead, 8/6/12

Overall, a pretty poor session.  Didn’t effectively warm up, and everything felt slow and heavy.

Box Squat

2×5 @ 45




8×2 @ 245




6×1 @ 265, every set started on 30 second clock.

315×1.  Awful.


3×12 @110

Side bend

2×15 @ 20

Incline situp


At least he’s not dead

Another example of under reported stories of the costs of the drug war, from Reason.

James was pulled over for speeding in 2006 in Vero Beach, Florida while driving back to his home in Jacksonville after a concert. The officer who pulled him over said the car smelled like marijuana, and asked to conduct a search. James agreed, because neither he nor his passenger had been using drugs. When his passenger was found to be in possession of a pipe and several screens (but no marijuana), the officer searched James. His pockets were empty save for a single Oxycontin pill. James told the officer he received the pill from a friend at the concert, but that he had never tried Oxycontin, and intended to give it away.

A second officer was called to the scene. James’ passenger was arrested for possession of paraphernalia, and James was arrested for illegal possession of a prescription narcotic.

The next morning, James’ mother drove to Indian River County to plead for a lightening of her son’s bond. She told the judge that James, then 24, was both a full-time graduate student at the University of North Florida and a full-time stock broker with Merrill Lynch. James’ lawyer advised him to plead no-contest, saying he would likely get probation and then have his record expunged.

“After being assured that the penalty would be light,” James told Reason in an email, “it turned into a bigger ordeal than I could ever imagine.”

The judge who heard James’ case accepted the no-contest plea. Then he began stacking on penalties.

Despite having no criminal record and never having taken Oxycontin, James was required to attend two Narcotics Anonymous meetings a week for an entire year, and 15 weekend-long state-run drug classes (the latter he was required to pay for). Despite the fact that he was going to school at night for his MBA, James was given a curfew, and had to be inside his own home between the hours of 9 p.m. and 6 a.m. every day of the week, for the entire year. As a final punishment, the judge instructed James to immediately report his arrest to his employer, and to let his probation officer know when he had done so.

As you can imagine, this hasn’t worked out so well for James.  Feel safer?  Are your children safer after James’ punishment?

You can vote for someone who will really change this in November.  (Hint:  it isn’t Obama or Romney).

Will you?  Or do you think this is OK?

Training, ME Bench, 8/4/12

So, it was great to see lots of folks training seriously today, but for the first time a this gym, I had to wait to get started.

So spent some extra time warming up.

2 Board press

2×10 @ 45









3 way shoulder

3×10 @ 15


5×6 @ 150

DB Tricep Ext


3×10 @ 30


Eric Ripert on building a timeless brand

From Inc. magazine, this is worth a read.

The best meal I’ve ever had in a restaurant was at Le Bernardin.  Everything was right.


Congress passes bill requiring the hiring of leprechauns

Well, the might as well.  The EPA is enforcing a law (signed by G.W. Bush, for those of you who assume every government overreach is a Democrat thing) that requires a fuel additive that does not exist.

As a screen shot of EPA’s renewable fuels website confirms, so far this year – just as in 2011 – the supply of cellulosic biofuel in gallons totals zero.

“EPA’s decision is arbitrary and capricious. We fail to understand how EPA can maintain a requirement to purchase a type of fuel that simply doesn’t exist,” stated Charles Drevna, president of American Fuel & Petrochemical Manufacturers (AFPM), the Washington-based trade association that represents the oil refining and petrochemicals industries.

“We’ll fund additional research in cutting-edge methods of producing ethanol, not just from corn but from wood chips and stalks or switch grass,” President G.W. Bush said in his 2006 State of the Union address. “Our goal is to make this new kind of ethanol practical and competitive within six years.”
So, in 2007, Bush idiotically signed the Energy Independence and Security Act. Beyond prohibiting Thomas Edison’s ground-breaking incandescent light bulb by 2014, EISA’s Renewable Fuel Standard mandated cellulosic ethanol.

The question:  “Why is this any of Congress’ business?” never gets asked.

Training 8/2/12, ME Squat/Dead

Pretty happy with today.

Low Box Squat

2×3 @ 45






295×1 (vid below)

315×1 (vid below)



Really happy to get to 325 in just the third week back after a really long time.  Felt pretty strong, but this wore me out.  Left 330 on the pins.

Good Morning


3×5 @ 135 (vid of last set below)

Step Up/TKE

3×8 (vid of last set below)

45 degree hyper


Pull Down Abs

3×20 @ 120

Vids after the break

Continue reading

%d bloggers like this: