Monthly Archives: October 2014

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.

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