30 APR 2013 (Tuesday) I have hate and that is enough.

Afternoon:
Bench Press (Paused):
45# 1 x 15
95# 1 x 5
135# 1 x 5
185# 1 x 3
195# 8 x 2

Close Grip Bench:
135# 2 x 8

Incline Bench:
165# 1 x 8
165# 1 x 7

Curls(40#):
3 x 8

Deadlift:
165# 1 x 5
205# 1  x 5
245# 1 x 3
285# 1 x 3
335# 1 x 3
385# 1 x 3

Deficit Deadlift (Standing on Top of 45# Bumper Plates):
205# 6 x 3
205# 2 x 8

Plenty of fuel for the fire today. Boxing tonight.

 

Evening:

Train Punches, 1-6: 30 minutes

Boxing - Mitts 1 x 2 minutes

29 APR 2013 (Monday - a.k.a Squatmageddon)

Back Squat:
110# 1 x 10
170# 1 x 8
200# 1 x 6
235# 1 x 4
265# 1 x 2 (Belt)
280# 1 x 2 (Belt)
265# 1 x 2 (Belt)
225# 1 x 2 (Belt)
220# 1 x 6 (Belt)
200# 1 x 8 (Belt)
170# 1 x 10 (Belt)

Zercher Squats:
135# 1 x 5
195# 1 x 2
215# 1 x 2
225# 1 x 2

Ab Wheel:
5 x 10

DH Pull Ups:
1 x 10

Front Lever Tuck:
22, 20, 16, 4 seconds.

I feel like I can break 3 seconds on the tuck if I came in at the beginning of my workout. We'll see on Wednesday, I'll try it first if I remember.

28 APR 2013 (Sunday)

"Somewhere out there is someone stronger than me and I will destroy them."

"Justice is balance, I seek a Reckoing."

Starts tomorrow, should be fun. Some of the weights aren't put in yet but you'll see the result soon enough.

26 APR 2013 (Friday)

Squat:
Warm Up:
115# 1 x 5
145# 1 x 5
175# 1 x 3

Work:
225# 1 x 5
255# 1 x 3
285# 1 x 1 (Belt)

Jump Squats:
135# 1 x 2
155# 1 x 1
175# 1 x 1
195# 1 x 1
205# 1 x 1

Zercher Squats:
45# 1 x 5
135# 1 x 1
155# 1 x 1
175# 1 x 1
195# 1 x 1
215# 1 x 1
225# 1 x 1

Tore another pair of underwear today, whatever, Squats felt good until I got to 285. Fuck that. I'm still hurting at that weight, I think it's a mental block. Anyway as I was finishing up on my second to last set of Z. Squats one of my old Soldier's came in and saw me do the rep. As soon as he saw it he came up to me and said, "I came in here wondering what workout I should do, now I just want to go to bed... you're a beast sir!" That was some good motivation right there, too bad it came so late in the workout, but whatever. Anyway, I added those two exercises to get there ORM and add them into my workout which I should have finalized by Sunday after tomorrows run through. Once that's done I'll post it on here and allow you to see what I'm about to get into.

25 APR 2013 (Thursday)

Bench Press:
Warm Up
95# 1 x 5
115# 1 x 5
140# 1 x 3

Work
190# 1 x 5
215# 1 x 3
240# 1 x 1

Dips(35#):
5 x 5

Press(105#):
5 x 5

Preacher(70#):
3 x 10

Incline Bench Press(135#):
5 x 6

240# on the Bench came hard, not sure if I could put up more which means I'm regressing... not good at all.

23 APR 2013 (Tuesday)

Morning:
Tricep Cable Pushdowns(100#):
5 x 8

Close Grip Bench Press(95#):
3 x 10

Skullcrushers(50#):
3 x 12

GHD:
5 x 10

Knees to Elbows:
5 x 10

DB Side Bend (25#):
3 x 12

I'm trying to build up strength in my triceps, biceps and core so that I can increase my Deadlift and Bench Press. Hopefully this has a positive effect. I may be working out to hard, my body is definitely getting sore but I also feel clearer and less restless. I'm excited to end this last 5/3/1.

Afternoon:
Deadlift:
Warm Up
165# 1 x 5
205# 1 x 5
245# 1 x 3

Work
320# 1 x 5
360# 1 x 3
405# 1 x 2
405# 1 x 1
405# 1 x 1

I'm not going into the gym to do Deadlifts anymore unless I lift 405# at least twice. I've been reading Destroy the Opposition by Jamie Lewis and one of the many standouts was that you're going to be better in one of the three events than you are the other two. Specifically either Deadlift or Squat. That being the case and because I love the Deadlift, I'll be doing it twice a week and growing that lift. I won't ignore the Squat, still 3 times a week and I'm excited to see what its growth will be when it starts to grow.  

22 APR 2013 (Monday)

Morning:
Press:
Warm Up:
65# 1 x 5
80# 1 x 5
95# 1 x 3

Work:
120# 1 x 5
140# 1 x 3
155# 1 x 2 - Didn't go as hard as I could have and the weight should have been 165#. My shoulder is a little hurt too which fucking sucks. 

Dips(35#):
3 x 5

OH Squat(115#):
3 x 5

Curls(50#):
3 x 6


Space Wolf, rolling around, fucking shit up all over the universe while drinking beer!

Afternoon:
Superset:
Dips- 10 x 10
Pull Ups- 10 x 10
Push Ups- 10 x 20

Bench Press(135#):
5 x 10

This workout sucked and not the way it sucks when it's hard, although I had a few mishaps, it sucked because it was boring and lacked focus. I'm supposed to run tonight, we'll see.

I have hate. It is a burning fire inside me that I cannot quench. It is a force that I struggle at all times to bring to heel lest it bring me low in my haste. It preoccupies my thoughts and forces me to do things that I otherwise might not. It is my greatest weakness but also my greatest strength. It is not the best trait for a warrior but it is all I have left... and it is enough.
- I Am Skantarios

19 APR 2013 (Friday)

Squat:
Warm Up:
45# 1 x 10
115# 1 x 5
145# 1 x 5
175# 1 x 3

Work:
210# 1 x 3
240# 1 x 3
270# 1 x 3 (Belt)

Snatch:
85# 1 x 2
115# 1 x 2
135# 1 x 2
155# 3 x 1
160# 1 x 1 PR!!!!

Neck Harness(27.5#):
4 x 25

Leg Press:
290# 1 x 5
380# 1 x 5
470# 1 x 5
560# 1 x 5
610# 1 x 5

Preacher Curls (70#):
3 x 10

Gymnastic Holds:
Front Lever Tuck- 26, 17, 17 seconds
Frogstand- 15, 25, 30 seconds


The Workout was tough but good, much better than last weeks Squat workout. I can't wait to be done with 5/3/1 and just start doing Doubles and Singles. The Gymnastic Holds are coming along nicely, I can come up in the Front lever straddle but not hold it. Progress is good.

"Heavy Lifting is the Truth!" - Ian Lenny

18 APR 2013 (Thursday) A sad realization

Afternoon:
Bench Press:
Warm Up:
100# 1 x 5
125# 1 x 5
150# 1 x 3

Work:
180# 1 x 3
205# 1 x 3
230# 1 x 3 (Went for 4, couldn't get it but really it doesn't matter. More on that in a second).

135# 3 x 5

Dips(35#):
3 x 5

Superset:
Press (115#): 3 x 5
DB Curls (45#): 3 x 5


Gymnastic Holds:
Front Lever Tuck- 20, 15, 18, 7 second holds.
Frogstand- 15, 15, 5, 25

I realized today that my bench is wrong. I don't go down far enough, at least not when I'm afraid of the weight. I'm leaving about 1"-2" between my chest and the bar. That means my ORM weights are all unacceptable. I know that I did 205# to the chest but 230# was like I said not low enough. With that in mind I'm going to continue this last session of 5/3/1, get my ORM for Bench the next week and go from there.

Evening:
Boxing:
3 x 2 Minute Rounds of Mitts

It's Over 9,000!!!! Series

So Saturdays are the day I usually choose to tear apart the gym in a Testosterone fueled rage. So with credit to CnP I will be conducting some hard shit on Saturdays for the next four weeks because why the hell not.

This series will focus on surpassing 10,000lbs lifted in a strength endurance session that can last no longer than 10 minutes. The goal is to surpass the 10,000 not just reach it but attempt to blow it out of the water. I've set the weights and lifts below... We'll see how this turns out though hahaha!

The following lifts over the next four weeks.

Bench - 135#
Squat - 135#
Deadlift - 315#
Press - 115#

16 APR 2013 (Tuesday)

Morning:
Stationary Bike: Level 7
Distance Travelled: 10 miles
Time: 32:01
Heart Rate: 160-168
Elevation: 3,000 Real World, 12,000 Elevation Mask: Total - 15,000 ft.

Afternoon:
Deadlift:
Warm Up:
10 DH Chin Ups
165# 1 x 5
205# 1 x 5
245# 1 x 3

Work:
295# 1 x 3
340# 1 x 3
385# 1 x 4 (Belt)

Static Holds
Front Lever Tuck- 6 x 10 seconds
Frogstand- 6 x 10 seconds

Batman Doesn't Hang Out With The GCPD, He Spars With Super-Powered Beings

Superman getting punched and backpeddling as Batman shows him what it takes to be the true Ubermensch.

This post is really the result of a conversation I had with MT earlier this morning and our future career paths:

Batman doesn't hang out with the GCPD, he has respect for a few of them but for the most part he doesn't really like them and he shouldn't. Due to their corrupt nature and future ineptitude, Batman's beloved city of Gotham is overrun by corruption and unable to go to toe to toe with organized crime. In the beginning Batman spends most of his time targeting the GCPD, while simeltaneously attacking the Mob, dismantling both organizations with ease.

While ostensibly belonging to the same side by the end of his crusade against their corruption Batman still does more in a 10 hour night with 5 sidekicks he's trained than over 5,000 of them do over the span of 24 hours.

So rather than hang out with this pathetic rabble, Bats created a giant clubhouse in space, gathered all the strongest superheroes on the planet, picked only the strongest and smartest to make up the founders and terrorizes them on the daily.



Strongest Woman in the world, armed with a spear and magical lasso.
The Ubermensch, two kali sticks, while talking on the phone for a board meeting and running an investigation. 

These super powered beings who fight Gods regularly get dealt with Batman and wanted to kick him out of his own club because they were afraid of him, veiled undder the guise of mistrust for having plans to take each of them down.

The point I'm stumbling towards is that Batman doesn't hang out with the Average individual and neither should you. For the most part the Dark Knight is a loner and generally works alone, Bat-Family aside. However, if he's going to work with someone, they better be able to go toe to toe with him and give him a run for his money.

There is no point and nothing good that can come from being around people who are content with just "Good enough" because once good enough gets hard, they're going to crack. You can't compare yourselves to others because they're probably weaker than you and if they're stronger than you, you're imposing limits on yourself. To be the Ubermensch, you have to see the strongest being on the planet and punch him in the face for coming at you wrong.

Mere Mortal: 1, Super Powered Immortal Self Righteous Prick: 0

Further more, if you surround yourself with mediocrity, then you shouldn't be surprised when you are mediocre. None of you reading this wants to be the smartest kid at the Special Olympics, why would you settle for being the hardest working drone at your office or the strongest at your gym. Find the Elites of whatever it is you're doing and then surpass them. Be more.

15 APR 2013 (Monday)

Afternoon:
Press:
Warm Up:
65# 1 x 5
85# 1 x 5
95# 1 x 3

Work:
120# 1 x 4
140# 1 x 2
140# 1 x 3
155# 1 x 3
155# 1 x 1

Overhead Squat:
115# 3 x 5

Curls (45#):
1 x 7
1 x 6

So this workout was ok. I'm fixing my diet, to be honest I haven't been eating breakfast and if I do eat anything in the morning it's Korean Ramen noodles.. so I'm going to start eating breakfast and for my mid-morning meal oatmeal.

Evening:
Warm Up:
500m Row
2 minutes

Tabata
3 Rounds with 4 Minutes of Rest between Rounds

Interval 1:  Diamond Push Ups 
Interval 2:  Box Jumps 
Interval 3:  Skin The Cats
Interval 4:  Walking Lunges
Interval 5:  Burpees
Interval 6:  Pistols (L)
Interval 7:  Dips
Interval 8:  Pistols (R)

Diet strikes again, I'm Icing my knees. This was a tough workout, I loved it after it was done, I'm going to drop the rest to 3 minutes and eventually drop down to a minute rest in between rounds. 

14 APR 2013 (Sunday)

Today is a Rest day, if my Body wasn't crying for this Rest day I'd be lifting right now...

13 APR 2013 (Saturday)

Afternoon:

Deadlift:
Warm Up
5 DH Pull Ups
195# 1  x 5
230# 1  x 5

Work
315# 1 x 1
405# 1 x 1
445# 2 x 1 (Fail)

10 Skin the Cats

12 APR 2013 (Friday)

Squat:
Warm Up
115# 1 x 5
140# 1 x 5
175# 1 x 5

Work

195# 1 x 5

225# 1 x 5

255# 1 x 3, 1 x 2 (Belt)

 

Dips(35#):

5 x 5

 

The worst workout I've had since I've been here. No motivation, still did the workout.

11 APR 2013 (Thursday)

Bench Press:
Warm Up
100# 1 x 5
120# 1 x 5
150# 1 x 5

Work
165# 1 x 5
190# 1 x 5
215# 1 x 5

Snatch:
65# 1 x 1
85# 1 x 1
115# 1 x 1
135# 1 x 1
155# 1 x 1 PR (15lbs from bodyweight)

115# 10 x 1

Dips(35#):
5 x 5

09 APR 2013 (Tuesday)

Afternoon:
Deadlift:
Warm Up
5 Dips
5 Pull Ups
165# 1 x 5
205# 1 x 5
240# 1 x 5

Work
275# 1 x 5
320# 1 x 5
360# 1 x 5

Overhead Squat:
115# 3 x 5

Row:
Time: 4.11
Distance: 1 km



Evening:
Stationary Bike:
Time: 31:09
Distance: 10 miles
Level 7
Elevation Mask: 12,000 ft.

08 APR 2013 (Monday)

Afternoon:
Press:
Warm Up
65# 1 x 5
85# 1 x 5
95# 1 x 5

Work
115# 1 x 5
130# 1 x 5
150# 1 x 3, 1 x 2

Front Squat:
115# 1 x 5
135# 1 x 5
155# 1 x 3

Clean:
185# 1 x 1
205# 1 x 1 (Fail)
205# 1 x 1 (Fail)

Curls (45#):
2 x 8

Normally I could care less about the rest time I need to recover from being sick but this time I was just a little bit over my head. If I had my way I'd never take rest days and work through all of my sickness but sometimes that's just not my case. Anyway, The workout today was done while I was at 80% give or take. Which is why I skipped the morning sprints. I'll still workout this evening though. Bodyweight stuff focusing on the Shoulders and Core development.

You don't want to be the Ubermensch, You want to be Average?

"Ladies and Gentlemen! You've read about it in the papers! Now witness, before your very eyes, that most rare and tragic of nature's mistakes! I give you: the average man. Physically unremarkable, it instead possesses a deformed set of values. Notice the hideously bloated sense of humanity's importance. Also note the club-footed social conscience and the withered optimism. It's certainly not for the squeamish, is it? Most repulsive of all, are its frail and useless notions of order and sanity. If too much weight is placed upon them... they snap. How does it live, I hear you ask? How does this poor pathetic specimen survive in today's harsh and irrational environment? I'm afraid the sad answer is, "Not very well." Faced with the inescapable fact that human existence is mad, random, and pointless, one in eight of them crack up and go stark slavering buggo! Who can blame them? In a world as psychotic as this... any other response would be crazy!"

04APR2013 (Thursday)

I was sick on Tuesday and Wednesday... I'm probably still sick but sometimes you just need to work out.

Bench Press(170#):
2 x 5
1 x 8

Curls(40#):
2 x 8

Squats(225#):
2 x 5
1 x 6

Neck Harness(25#):
1 x 27
2 x 25
1 x 27

Dips(25#):
5 x 5

It was all too easy and I just don't like how light the weight is that I'm lifting, I'm sure I'm being a bit ridiculous but I just don't care. I'm going back to a modified 5/3/1, I hadn't stopped strength gains on that program and I enjoyed it a ton. I am going to add the Neck Harness to the workouts however. Also I'm going to be doing three 3 a days every week. I know it's going to tear me up pretty good but my body should adapt plus the additions are just bodyweight workouts and cardio.

01APR13 (Monday)

Morning:
Sprints
Warm Up: 1/2 Mile

Work:
1/8 Mile Slow x 6
1/8 Mile Sprint x 6

Total Distance Traveled: 2 Miles

I coughed up a lung, that's what not running for 6-9 months will get you.


Afternoon:
Press
Warm Up:
45# 1 x 10
65# 1 x 5
115# 1 x 1

Work:
130# 3 x 5 (I actually remembered to go as hard as I could on the last Rep but I was distracted by the deuche using the squat rack for DB Flys.. Why would that ever be necessary?)

Weighted Chin Ups
25# 2 x 7

Clean:
155# 3 x 3

Deadlift:
315# 1 x 5
385# 1 x 1 (RAW)

OA Deadlift:
135# 1 x 2 per Arm
225# Fail(I could have picked up the weight if my grip wasn't shit. I guess I have something new to add to the workouts)

Evening:
5 x 10ft. Rope Ascent
10 x 5 Pull Ups
70# DB Carry - 100 Steps
3 x 15 GHD
5 Minutes Rowing, Total Distance Travelled: 1100m