Ben becomes a Marine

[Phaedrus49er]

Strength III, Workout D-1

Warm-up - CP2:
--hip crossover, 5 reps each side
--scorpion twist, 5 reps each side
--lateral lunge, 5 reps each leg
--crossover lunge, 5 reps each leg
--sumo squat-to-stand, 5 reps

Work:

--close-grip pull-up (3/2/1/3/2/1, 201, 240RI) - 3 @ BW, 2 @ BW+10, 1 @ BW+20, 3 @ BW+15, 2 @ BW+25, 1 @ BW+35

SUPERSET (full rest)
--BB Pendlay row (4/4/8, 201, 60RI) - 4 @ 135, 4 @ 145, 8 @ 95
--BB shoulder press (4/4/8, 201, 60RI) - 4 @ 135, 4 @ 135, 8 @ 95

--cable reverse woodchoppers* (8/8/8, 10X, 90RI) - 8 @ 70, 8 @ 80, 8 @ 90

* denotes double-pulley cable setup



Notes:
--I do not like close-grip pull-ups. I do not like them, Sam I Am. The hand position is not comfortable. Not painful, but not comfortable, either. I'll reserve final judgment for Sunday, but there's a decent chance that I'll be changing these to either regular- or wide-grip pull-ups starting next round. I'm not too sure what the issue is, but it feels like I biomechanically cannot get to a full ROM (read: chin fully over the bar). I had no problem with the concentric at bodyweight or heavier, but I just... STOPPED... with my chin even with the bar. Thoughts?
--Pendlay rows felt better today as far as form is concerned, but putting a grip/pull-heavy day right after yesterday's deadlifts-from-hell day is beyond sadistic. My lower back is sore (muscles, not spine), and I'm still a bit spotty from the pounding I took yesterday. However, from a safety standpoint, this makes sense--I wouldn't want to be going for 1RM bench presses after yesterday, either, and with pull-ups, the worst that can happen is that I drop from the bar (instead of the bar dropping on me).
--I was hoping to take some video of my Pendlay rows and her deadlifts today, but the girl was absent, opting instead to fulfill academic obligations She'll resume her program tomorrow.
--The "functional training" fad continued today. Remember the starry-eyed Jehovah's Witness-like Indian lady from several days ago who approached the girl about step-ups? Well, she was at it again today (two mentions earns her the nickname Star), this time with a "trainer" (not one of the gym staff) who looked like a marshmallow on toothpicks (but wearing a slimming ensemble of all-black). The move du jour was... well... I dunno what the hell to call it, so I'll just attempt to describe it: Star was, of course, placed on a BOSU (rounded part up), standing on one leg, the other knee raised and torso bent slighly forward (I couldn't help but think of a flamingo). Sta-Puft put a medicine ball in her hands to be held up close to Star's chest. This was the starting position. The ending position was to be a bastardized Arabesque ballet position: torso parallel to the floor, free leg back straight and in line with the torso, arms pushed out and upward, also in line with the torso. Holy f*cking sh*t. I hope my grin wasn't too obnoxiously noticeable.
--After wearing my new Vibrams for a couple hours yesterday, I didn't notice much in the way of fatigue, figuring anything I DID feel was from the gym. Today, I walked to the gym (it was 80F, sunny, light breeze, and the girl had the truck), and I instantly noticed that I was walking differently, even in shoes, and man, was that a LONG mile walking to and from the gym. Calves and feet were bitching the whole time, but it's kinda neat to notice and concentrate on walking correctly.
--I also tried some Muscle Milk today for the first time. Since I walked, I forgot that it'd be awhile before I got my PWO at home, so I grabbed a couple 11oz containers from the gym's cooler. $3.05 each The Cookies and Cream wasn't too bad; the Vanilla Cream was iffy. A nice treat, but nothing I'd want to do on a regular basis, though the macro ratio isn't too bad for me.

[Phaedrus49er]

Work:
--2 rounds of front/left/right planks, 30sec each hold, no RI btwn holds, 60RI btwn rounds

SMR work
--medicine ball - back, glutes, IT bands, quads, hamstrings, calves

Stretching (Core Performance protocol using rope for assistance):
--calves, 15sec each
--hamstrings, 15sec each
--adductors, 15sec each
--IT band, 15sec each
--quads, 15sec each
--triceps, 15sec each
--up-and-over chest stretch, 10reps
--side-lying internal shoulder rotation, 15sec each
--90/90 core twist, 15sec each
--quadruped rocking, 10reps



Notes:
--I actually did this yesterday, but between errands, my best friend's triumphant (read: drunken) return to town, and the arrival of my new Blackberry (a full week before it's available to the general public), I didn't post. I think the girl had some new stories, but I've forgotten them. She'll be around more since I'm essentially ignoring her in favor of my new toy
--A medicine ball on the back is painful. It makes the PVC-core roller I've been using feel like a pillow. As such, I didn't follow a given rolling protocol for my back, quads, and IT bands; I just rolled until I felt like stopping (generally about 8 reps).

[elyse]

How are you liking the Vibrams? I love being barefoot, and since the weather has gotten nicer most of the time I'm in flipflops anyway, but those look really cool. I hate the feeling of toe socks though, so I'm not sure I would like wearing them. Do you lift in them?

[Phaedrus49er]

Originally Posted by elyse

How are you liking the Vibrams? I love being barefoot, and since the weather has gotten nicer most of the time I'm in flipflops anyway, but those look really cool. I hate the feeling of toe socks though, so I'm not sure I would like wearing them. Do you lift in them?

I was wary of them at first since they were new and not yet broken in, but the more I wear them, the better they fit/feel, including the toe-sock thing. Just be prepared for quizzical/dismissive/mocking looks and comments I don't lift in them as I have an old pair of wrestling shoes that I use for that, but I do plan to run in them when that comes up in my training. Should the wrestling shoes give out, the Vibrams will be my next choice for the gym. FWIW, I ended up with the Vibram Flow design, which has a slightly thicker sole and better cool-weather insulation, so I'm itching to give them a try in the mountains at some point.

[elyse]

Cool. I'm sure people definitely give you funny looks, haha. They aren't exactly fashionable. Next time I'm in the market for shoes I may get some. I can't imagine wearing them in New England winters, but it's spring now, so who knows. I have terrible posture, so I'm trying not to exacerbate it with shoes. My workplace is really casual, so I have no need to wear heels or dress up most of the time, which is nice. Thanks

[Phaedrus49er]

Strength III, Workout A-2

Warm-up - CP1:
--forearm-to-instep lunge with rockback heel stretch, 5 reps each leg
--backward lunge with twist, 5 reps each leg
--calf stretch, 10 reps (2sec hold)
--forward inchworm, 5 reps
--inverted hamstring touches, 5 reps each leg

Work:
--squat (3/2/1/3/2/1, 201, 240RI) - 3 @ 230, 2 @ 240, 1 @ 250, 3 @ 235, 2 @ 245, 1 @ 255

--quarter-squat (2/2/2), 201, 180RI) - 2 @ 300, 2 @ 305, 2 @ 310

--squat (6/12, 201, 90RI) - 6 @ 185, 12 @ 135

--seated good morning (6-8/6-8, 211, 90RI) - 8 @ 65, 8 @ 65

--Swiss ball crunch w/ medicine ball throw (4/4/4/4, 10X, 90RI) - 4 @ 6, 4 @ 6, 4 @ 6, 4 @ 6



Notes:
--Quarter-squat loads from last week should be 300, 305, and 310. Man, I'm sucking at copying this stuff over correctly lately.
--The girl was with me today, so I was able to do the medicine ball throws, but I didn't go all-out on them since there wasn't a lot of room.
--After a PWO of Bud Light, I had THE biggest BBQ sandwich I've ever seen, maybe 3-4 inches on an oversized bun. *drool* I won't been eating for the rest of the week.
--Not much else to say about my own workout. The girl, however, was on her "A" day of NROL4W Phase 1 (read: squat day). As such, she finished her workout in about one-third of the time it took me to do mine. Now, if you'll remember the rules of the gym from an earlier post:

1. Wear earphones.
2. Avoid eye contact.
3. Refrain from any kind of verbal exchange.

The girl does not yet have earphones, which makes #3 more difficult because she doesn't have that automatic f*ck-off buffer (#2 is more easily done on its own). At any rate, the girl had a Bytsi moment as she was sitting on a flat bench with no one within one piece of equipment of her, waiting out a rest interval in her last superset and filling out her training log. There were maybe a dozen or so guys spread throughout in the free weight area, myself included, all doing their own thing and obviously flying solo just like her, and yet, Penis (name changed to protect the guilty), one of the fitness managers, decided to meander over to the girl and, well, you know:

Penis: Hey, how are you doin'?
Girl: *perturbed and following Rule #2* Good.
Penis: What're you doin'?
Girl: *writing in her log* Finishing my workout.
Penis: *pointing to the Swiss ball* You use that thing a lot?
Girl: *having just come off a set of one-legged knee tucks* Yyyyyyeah...?

Penis then goes on this long-winded (at least five minutes as it spanned one of my work sets and rest intervals into the next work set), self-aggrandized monologue about how the Swiss ball is good and important to use because it builds the core (cue the PeeWee's Playhouse word-of-the-day chaos) and that she really should use the Swiss ball (which she was already using right in front of him) and getting the foundation strong is key and so on and so forth. He's feeling pretty good about himself by this point:

Penis: So, uh, what program are you doing?
Girl: *still obviously refraining from engaging* New Rules of Lifting for Women.
Penis: *blank stare, blink* Well, if you're interested, I could show you some stuff or help you out or...
Girl: *clacks her pin down on her clipboard, looks up, and in that Southern belle tone that will have you thanking her for telling you to go f*ck yourself* No, thanks, I put a lotta research into what I'm doing, and I think I'm okay.

I fear for his life next time he approaches her, though I do want front-row seats for the show. During her post-workout rantings, both inside and outside the gym, I tried to play devil's advocate and point out that, on some level, he may've just been doing his job in trying to approach people who he thought might need/want help (which says a LOT for his own lack of learning). The girl had given every indication that she didn't want him over there, so either he was that stupid or that misogynistic. Frankly, given the rest of his attempted interaction after initially just "doing his job," I'd opt for the latter. We're digging through CafePress to find her some gym-worthy "f*ck off" t-shirts to wear (I had on my own JPF "no curling in the squat rack" shirt today). I also told her she needs to get in front of a mirror and practice her "don't f*ck with me" look to wear all the time in the gym. I have a pretty good one, if I do say so myself

By the way, screw the name protection thing. His name is Dennis, and he's one of the black-shirted staffers (read: fitness managers) at the Peak Fitness on Morehead Street in Charlotte, North Carolina. Kudos to him for finding some truly unwitting victim soon after the above encounter (some chick doing 5lb DB curls while sitting on a Swiss ball--how poetic).

[ClOVERGIRL]

I just want to say that unfortunately due to the fact that im not quick on my feet. I was unable to say what i wanted to say to this gentleman but had i it would have been something to extent of asking him why he saw fit to pick me out of the half dozen people in the free weight area when i was using correct form and did not make any inclination that i needed or wanted any help. Just to make him as uncomfortable as he made me. I know its his job and all but dude when i dont even look at you when you come to talk to me GET A HINT!!!!!!

[Phaedrus49er]

*hands the girl another beer*

[elyse]

I like how you gave up on the name protection at the end, haha. Good story Nobody's harassed me so far which is nice. Next time, ask HIM to show you proper form on the swiss ball and laugh when he can't do it :P

[Phaedrus49er]

Warm-up - CP2:
--hip crossover, 5 reps each side
--scorpion twist, 5 reps each side
--lateral lunge, 5 reps each leg
--crossover lunge, 5 reps each leg
--sumo squat-to-stand, 5 reps

Work:

--BB bench press (3/2/1/3/2/1, 201, 240RI) - 3 @ 195, 2 @ 205, 1 @ 215, 2 @ 200, 1 @ 210, 1 @ 215

SUPERSET (full rest)
--BB Pendlay row (4/4/8, 201, 60RI) - 4 @ 145, 4 @ 155, 8 @ 95
--BB push press (4/4/8, 201, 60RI) - 4 @ 165, 4 @ 165, 8 @ 115

--cable woodchoppers* (8/8/8, 10X, 90RI) - 8 @ 90, 8 @ 100, 8 @ 110

* denotes double-pulley cable setup



Notes:
--A few hours late posting this. Ended up experimenting in the kitchen, which took longer than expected, but for being a first ad lib run, everything was/is edible, so we'll call that a success
--I need full moderator powers so I can go back days or weeks later and fix all my spelling/grammar errors. It's gotten BAD the past several posts
--It's probably a good thing that I waited until the next morning to post this--I was PISSED after yesterday's workout (note the bench press). I train alone for the most part, which I prefer, but it sure makes 1RM benching nearly impossible. Plus, I know I probably sandbag a little without having a spotter (I do use the power rack, but as Ian Kay (I think) has mentioned elsewhere around here (damned if I can find the link right now), it's somewhat unfeasible to max bench without a spotter(s) because unracking the bar unpinches the shoulder blades, which of course blows shoulder stability all to hell. That notwithstanding, my bench sucks, plain and simple (failed the last rep halfway up in sets #4 and #5--good thing I was using the power rack properly with the safety rails set). I may've mentioned that before, but I just want to iterate that point. I was reading through the 300/400/500 thread in the Training Forum last night, and I want in. Right now, I sit at 215/255/305, so my ratios are about right, but the raw strength just isn't there. Once the summit is over, it'll be time for a new program, and I'm now seriously debating attempting Westside--Allison's log has been a helpful read--rather than go with something geared more toward body composition and energy system development. The conundrum I face is that I like being able to go pop out a 5K on a whim or knock out sprint/hill drills without (a) dreading it or (b) sucking horribly at it. I'm not sure how I would incorporate that supplemental work into a Westside setup. Hopefully, I can pick some brains at the summit (as well as here) to figure out a post-summit direction.
--To further the irk, some imbalances are starting to peek out again: 1) right arm over left arm - my right shoulder, though less mobile, is more stable than my left and so feels like the right side doing more work than the left (evidenced by PWO fatigue); late last week, I also noticed a tweak in my right medial elbow near where a number of wrist flexors originate plus a minor tweak in my left (GOOD) hamstring; 2) left leg over right leg - I've mentioned this several times before, but during Monday's squats, my left IT band (vastus lateralis?) felt like it was pulling a bit much and therefore caused some lateral knee discomfort. I pushed through the tweak, but like my right shoulder, my left hip is less mobile but more stable, so I can tell it's doing slightly more work than the right side. For a few months now, just sitting at work, my left quadriceps et al feels very slightly inflamed (not quite burning but not dull, almost like it might be a nerve issue), and after Monday, that knee just feels slightly off. As much as I appreciate my sports doctor and physical therapist and their respective credentials, their mentalities skew toward running and endurance training rather than strength and power. I'll continue my research, but if it hasn't dissipated by the time I return from the summit (and again, pending tapping into the mind power that will be there), I'll likely make an appointment with them after I get the dog(s) through a vet visit
--Side note to the above: I'm loving the Vibrams, but I'm still not used to them as quasi-shoes, meaning that when I'm truly barefooted, it's much easier for me to step/stride correctly in rolling my foot through step; when wearing the Vibrams, I assume the tactility keeps my brain thinking "shoe," and it's much harder for my left foot to stride correctly (meaning it still does a Frankenstein heel-to-toe clomp unless I REALLY bear down and focus on the movement). I can't help but think the foot, knee, and hip issues are interrelated. Where's Bill Hartman so I can kidnap him?
--Penis--er, Dennis was back, but this time, he wasn't a trainer; he was an exerciser (I won't even grace him with the term "lifter"):

The girl finished her dynamic warm-up before me, so she went to grab the power rack. Not five seconds later, she made a beeline back into the studio where I'm finishing up, wearing a look of bemused annoyance (seems to be a frequent look between the two of us in there). I had to ask, and all I got from her was, "He's back. He's in there." Where, in the squat rack? "Yes" *snicker* Curling?? *nod* Sweet, this was going to be fun.

We walked into the free weight area, and there's Penis--er, Dennis standing beside the power rack, admiring himself in the mirror while doing DB curls. We walked right behind him, deadheading for the power rack, as I obnoxiously posed a rhetorical question to that general corner of the room, "Seriously? Someone's curling in the power rack? They're that lazy??" As I reached the power rack and turned back to face the DB rack, Penis--er, Dennis turned and said, "Oh, I'm done with that. You guys can have it." (Aside: "You guys"? "YOU GUYS"? This is the SOUTH, son; speak properly, f*cker.) I didn't look at him, acknowledge him, grunt, anything; I just started unracking the weight he'd left (whether he really was done or aborted his plans, I didn't care), acting like I hadn't heard or even noticed his presence. He wandered away after completing his set.

However, whether purposely or not, the girl noticed he was no more than a two-station distance away from her for the rest of her workout. If she was in the free weight area doing step-ups or Swiss ball work, he was in there f*cking around with DBs. If she was doing her seated cable rows, he was behind her on the lat pulldown machine. At least he didn't try to chat her up this time, probably the one smart move he's made in the past two days. I can't wait for the day she pushes through a 100lb-plus 1RM and he makes her snap. I need to keep a camera and a bag of Reese's Pieces handy for the show

EDIT: It was Frank making the point (and again) about the shoulder blade pinching.

[Phaedrus49er]

Work:
--2 rounds of front/left/right planks, 30sec each hold, no RI btwn holds, 60RI btwn rounds

SMR work (10 reps each)
--foam roller - back, glutes, IT bands, quads, chest
--medicine ball - hamstrings, calves
--tennis balls - spine

Stretching (Core Performance protocol using rope for assistance):
--calves, 15sec each
--hamstrings, 15sec each
--adductors, 15sec each
--IT band, 15sec each
--quads, 15sec each
--triceps, 15sec each
--up-and-over chest stretch, 10reps
--side-lying internal shoulder rotation, 15sec each
--90/90 core twist, 15sec each
--quadruped rocking, 10reps



Notes:
--Been one of those days. Dragging ass (as seems to be habit on Wednesdays) and every single thing in the world--well, not EVERY, but a lot--that could piss me off has done so with flying colors, not the least of which is a minor right wrist and hand injury (not for that reason, either ). Really wish I was in the gym today. As such, I'm so tired that it wouldn't do me any good. At least I'll get some sleep tonight for a good semi-early morning workout (nothing like Mahler, but early enough for me). I did, however, manage to put an image of me in a gingham skirt into Rob's head, so it hasn't been a total bummer of a day

[RedLefty]

Originally Posted by ClOVERGIRL

I just want to say that unfortunately due to the fact that im not quick on my feet.

At least that explains how a douche like Ben was able to catch you.

[Phaedrus49er]

Aaaaaaaaaaaaaaaaand he's back.

[Phaedrus49er]

Strength III, Workout C-2

Warm-up - CP1:
--forearm-to-instep lunge with rockback heel stretch, 5 reps each leg
--backward lunge with twist, 5 reps each leg
--calf stretch, 10 reps (2sec hold)
--forward inchworm, 5 reps
--inverted hamstring touches, 5 reps each leg

Work:
--deadlift (3/2/1/3/2/1, 201, 240RI) - 3 @ 245, 2 @ 265, 1 @ 285, 3 @ 255, 2 @ 280, 1 @ 310

--rack pull (2/2/2), 201, 180RI) - 1.5 @ 325, 2 @ 315, 2 @ 320

--snatch-grip box deadlift (6/12, 201, 90RI) - 6 @ 135, 12 @ 95

--Zercher good morning (4-6/4-6, 211, 90RI) - 6 @ 45, 6 @ 55

--hanging leg raise (4/4/4/4, 10X, 90RI) - 4 @ BW, 4 @ BW, 4 @ BW, 4 @ BW



Notes:
--I think I'm approaching the point of overtraining, if I haven't already, as evidenced by some lingering general irritability, some more specifically aimed toward my job, which is unusual by itself as my job almost never causes any headache. I haven't taken a week off since mid-March, and this has easily been the most CNS-intensive program I've ever done. Just over two weeks left until a two-week rest surrounding the summit. Can't wait.
--Yet again, dragging today (being an early--for me--morning and under-caffeinated workout didn't help). I know my expectations for successively increased loads are a tad unrealistic, even at 5-10lbs per set or even per workout; however, today just seemed to suck, though the numbers say otherwise compared to earlier workouts. Yes, I PRed my deadlift 1RM, but only after an extra 30 seconds of rest interval--I'd completely setup for the pull but stood up and walked away at the last second as I just couldn't get my head into it. I had to lower my rack pull loads after just barely missing the first rep today because of a slippery grip (forgot to chalk my hands for some reason and didn't count that almost-rep), pulling the second (first counted) rep okay, and completely aborting the last rep because I felt my back trying to do most of the work rather than my glutes and hams. I was strong in the next two sets at lighter loads, but it still pissed me off.
--The girl had some more fun similar to the rest of the week so far:

It seems that Penis--er, Dennis lives at the gym. The girl and I walked in this morning a little after 8:30am, and there he was, curling (not in the squat rack this time). He was sporting a risky--not quite risque--number of a black wife-beater (which, on first glance, looked like a spaghetti-strap tank top); khaki, Dockers-style shorts; and a light blue, long-sleeved, button-down shirt tied by the arms around his waist. This was the first time I saw him not in pants, and I have to say, the guy has some serious John Basedow body issues going on, so much so that he earned a new nickname: Basedow2 (Penis--er, Dennis was fun but a little cumbersom to continue typing out, and while Creepy has been kicked around the office, it's a little too generic). Half the time we were in there, he was doing ten-rep sets of either elbow flexion or elbow extension movements interspersed with ten-minute rest intervals, during which he aimlessly strutted and roamed the gym, blatantly stared at the few women in there, and even cornered another trainer who, while having to stand there and seem respectful of