Monthly Archives: March 2013

Training 3/28/13

Bench Press

2×15 @ 45


2×3 @ 135




Incline DB Press

5×10 @ 40



Band Pull apart

mini band x 2×10

Superset with hammer curls for the girls

2×15 @ 20


Training, 3/26/13

Today I used bumper plates so I would look stronger than I really am.


2×5 @ 135







5×10 @ 135

Band Good Morning

2×12 w/ Light band


A bunch.


Training 3/24/13





DB Row

5×10 @ 50

Hammer Strength Shrugs


3×15 @ 225



Barbell Curl


Training Update – Getting Realistic

Had to make an adjustment to my training for a couple of reasons.  First, no matter how I try to convince myself otherwise, I’m not really in a position to focus on Powerlifting or am I prepared physically or mentally for the training.  Second, I need to stop thinking about training and just go train.

I really have no business training using a Westside style/template.  It’s one thing if I actually trained at Westside, and had someone coaching me where I didn’t have to think, I could just do.  But I have to figure it out, and I’m spending too much time and energy worrying about what lift to do, what my PR is, and how many reps to do today.

So I’m going to use Wendler’s 5/3/1.  It’s simple, it’s effective.  Sometime later this year I’ll decide if I can really focus on Powerlifting.  I expect I will at some point, but not right now (and to be honest, I’m at a point where it just doesn’t matter, if I get stronger I can always just show up and lift in a meet).

If you are unfamiliar with 5/3/1, I recommend you buy the book.  It’s something like $20, and it’s worth it.  Out of respect for Jim Wendler, I’m not going to publish all of the percentages or routines (you can probably figure them out if you try), but I will give you an idea of how it works.

I’m taking my 1RM for the Press, Deadlift, Bench Press, and Squat, then taking 90% of that to get a training max.  I then use that training max for all percentage calculations.  There’s one day a week for each lift.  Week 1 is 3 sets of 5, week 2 is 3 sets of 3, and week 3 is a set of 5, a set of 3, and a single.  Each set is at a prescribed percentage of the training max, and each cycle (3 weeks, 4 if there’s a deload) I increase the training max by 5-10 pounds.  The last set can be more than the prescribed reps if I feel up to it.  While this might sound a little complicated, it’s not, and once I plug everything in to a spreadsheet, I have a year of training set, all I have to do is write down what to do that day and go lift.

Assistance work is not all that important, I tend to just pick 3-4 things to do after the main lift that compliment it and stick with them.  Volume and intensity can change, but again, there’s not really much thought.

You’ll also start to see more consistent conditioning work.  Call it whatever you want, but I need to improve my conditioning, both for health reasons (I’m not getting any younger), and to put me in a position where, should I decide to refocus on Powerlifting, I will be physically prepared for it.

I went today and pressed.  I’ll post about that in a minute.


2011 Reserve de la Saurine

Something new that came in the Pinehurst Wine $100 case.  It’s a pretty simple country wine, but interesting and very good!

2011 Reserve de la Saurine

Appellation:  Gard (Vin de Pays d’Oc)

Notes:  100% Grenache Blanc, 12% ABV.  Grenache Blanc is usually blended, so this is something I’m not sure I’ve ever had.  Tropical nose, a little tight.  Tropical fruit and lots of citrus (oranges, lemons, limes).  Not much acidity, but a nice weight.  Coates the mouth, very elegant.  There’s a lot going on.  Normally, a lower acid wine will not be a great food wine, but this went well with a simple salmon dish.  I recommend searching this one out. Very Good.

Price:  Unknown, but probably under $15.

Crossposted at Maryland Wine Report and The Grand Crew

Expected More

Jamie Lee Curtis expected more out of the Academy.

I knew who Seth MacFarlane was. My teenage son is a big fan. I knew what to expect. I have been the butt of his humor. I have survived his cruel, cheap jokes.

I was offended last week. As an Academy member, as the child of former Academy members and as a woman, I expected more from the best that the movie business has to offer. The Oscars are about honoring art and artists. It is not supposed to be a cheesy vaudeville show.

May I remind you, Ms. Curtis, that the Academy from which you expected ‘more’ gave an award to Roman Polanski.  You know, the guy who won’t come back to the US to serve his sentence for having sex with a child. A 13 year old girl.  And we’ll just ignore his relationship with Nastassja Kinski, which occurred when she was 15 and he was in his 40’s.

To me, a ‘boob song’ doesn’t really rank up there on the offensive scale when compared to giving awards to child rapists, so I’m not sure what you would expect from the Academy.


Parenting and Educational Standards

I am not a parent.  I have no idea if I would be a good parent or a bad parent; things like this make me glad I don’t have to worry about the answer to that question.

I also don’t claim to be an expert on education, learning, or the application of standards.  But I do know that generally, when you move control away from diverse and local towards common and central, things have a tendency to go awry.



Been too busy to blog, obviously.

Business is going well, up and running, having fun, lots of learning.

Got a new puppy.  She’s awesome, but pretty much takes up any spare time.

Training has not been going.  Busy with puppy and business has left no time for lifting, but things are settling down and I’ll be back to it this week.

Just got some great wines, so should be doing more wine blogging and getting http://www.mdwinereport .com up and running soon.


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