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Just Like Jaime Sommers

Wednesday, July 1, 2009

Last summer, in her first outing with us, Sandy (our then ~50# sand-filled duffel bag) busted. She was poorly constructed - my own dumb fault - and quickly succumbed to the abuse. Well, I’m happy to say she’s been - like Jaime Sommers after her parachuting accident - refitted and resurrected.

Sandy is now a strong and robust, triple-seamed, 100#, sand-filled army duffel. She’s bigger and badder than ever.

Warm Up (all without putting the bell down) @ 24kg KB
10x (ea. arm) 1-Arm Swing
10x (ea. direction) RTW
10x Figure-8 (front-to-back)
10x (ea. arm) Figure-8 w/ a Slingshot
10x (ea. arm) Clean
10x (ea. arm) Thruster
10x (ea. arm) Windmill
10x Goblet Squats
The Circuit
P1: 20x Burpees (timing position)
P2: Wrestle Sandy (do what you can: C&J, Shoulder, Row, Deadlift, Squat, etc.)
P3: Swings @ 24kg KB
Rotate. Everybody gets a turn.
Repeat for 19,18,17,16 Burpees.

That lasted us 45 minutes and was plenty for the day.

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Bench Press Week 2

Tuesday, June 30, 2009
Warm Up
5x Clean & Press @ 90#
5x Chin Ups @ BW
5x Clean & Press @ 95#
5x Chin Ups @ BW
5x Clean & Press @ 100#
5x Chin Ups @ BW
1x Clean & Press @ 105#
5x Chin Ups @ BW
1x Clean & Press @ 110#
3x Chin Ups @ BW+10#
1x Clean & Press @ 115#
3x Chin Ups @ BW+10#
1x Clean & Press @ 120#
3x Chin Ups @ BW+10#
1x Clean & Press @ 125#
3x Chin Ups @ BW+10#
1x Clean & Press @ 130#
3x Chin Ups @ BW+10#
Bench Press
3x @ 155#
3x @ 180#
8x @ 200#

This makes my theoretical 1RM 253#.

5x Assistance Work
6x Chin Ups @ BW
10x Bench Press @ 135#

The 10x Press @ 135# were too light. Next time I increase to 155#.

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A Visit From a Friend

Friday, June 26, 2009

A great friend came into town last night. We met for dinner last night and then again this morning at the gym.

Warm Up
5x Power Snatch & Overhead Squat @ 65#
5x Chin Ups @ BW
5x Power Snatch & Overhead Squat @ 70#
5x Chin Ups @ BW
5x Power Snatch & Overhead Squat @ 75#
5x Chin Ups @ BW
1x Power Snatch & Overhead Squat @ 80#
5x Chin Ups @ BW
1x Power Snatch & Overhead Squat @ 85#
3x Chin Ups @ BW+10#
1x Power Snatch & Overhead Squat @ 90#
3x Chin Ups @ BW+10#
1x Power Snatch & Overhead Squat @ 95#
3x Chin Ups @ BW+10#
1x Power Snatch & Overhead Squat @ 100#
3x Chin Ups @ BW+10#
1x Power Snatch & Overhead Squat @ 105#
3x Chin Ups @ BW+10#
Deadlift
5x @ 235#
5x @ 270#
12x @ 305#

This makes my theoretical 1RM 427#.

5x Assistance Work
6x Toes-to-Fingers
20x 2-hand Swings @ 24kg KB
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Day 1: 5/3/1 and a Wednesday Workout

Wednesday, June 24, 2009

Wednesday (This Morning)

Warm Up
RTW @ 16kg KB
Figure-8 @ 16kg KB
RTW @ 24kg KB
Figure-8 @ 24kg KB
Burpees
10-1 Ladder @ 1:1 Work:Rest
Snatches @ 24kg KB
10-1 (ea. arm) Ladder @ 1:1 Work:Rest
Lunges
30m @ 1-16kg KB & 1-24kg KB Overhead, switching hands halfway
30m @ 1-16kg KB & 1-24kg KB Rack Position, switching hands halfway
30m @ air
30m @ 2-16kg KB Overhead
Swings @ 24kg KB
40-30-20-10 @ 1:1 Work:Rest

That was work. Lots of it.

Monday: Day 1: 5/3/1

Warm Up
5x Clean & Press @ 85#
5x Chin Up @ BW
5x Clean & Press @ 90#
5x Chin Up @ BW
5x Clean & Press @ 95#
5x Chin Up @ BW
1x Clean & Press @ 100#
5x Chin Up @ BW
1x Clean & Press @ 105#
3x Chin Up @ BW+10#
1x Clean & Press @ 110#
3x Chin Up @ BW+10#
1x Clean & Press @ 115#
3x Chin Up @ BW+10#
1x Clean & Press @ 120#
3x Chin Up @ BW+10#
1x Clean & Press @ 125#
3x Chin Up @ BW+10#
Military Press
5x @ 90#
5x @ 105#
9x @ 120#

That’s a theoretical 1RM (according to the 5/3/1 equation) of 156#.

5x Assistance Work
6x Chin Ups @ BW
10x Dips @ BW+45#, BW+45#, BW+30#, BW+30#, BW+10#
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Presses & Deadlifts

Friday, June 19, 2009

This morning was simple - find 1RM for Presses and Deadlifts. Instead of straight presses from a rack, I did Cleans & Presses. Figured the Cleans would help warm me up for the deadlifts and my presses were not going to be held back in any way by my cleans.

Cleans & Presses
10x @ 45#
10x @ 65#
5x @ 95#
3x @ 115#
1x @ 125#
1x @ 135#
1x @ 145#
1x @ 155#
0x @ 165#
Deadlifts
10x @ 185#
10x @ 225#
5x @ 275#
3x @ 315#
1x @ 335#
1x @ 355#
1x @ 365#
1x @ 375#
1x @ 385#
1x @ 395#
0x @ 405#

So, that’s that. I start 5-3-1 on Monday with the following numbers:

Military Press
155#
Bench Press
245#
Squat
345#
Deadlift
395#

I’m looking forward to it.

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All Alone Again

Wednesday, June 17, 2009

This morning was lonely. A few people said they were coming. I was the only one who did.

Workout

Warm Up
Various KB Movements for several minutes
Didn’t really keep track of the details.
10x Sprints
100m sprint @ < 15sec. pace @ 2:00 intervals
Circuit
Air Squats: 80-40-20-40-80
Swings @ 24kg KB: 40-20-10-20-40
Push Ups: 20-10-5-10-20
First Round Looks Like: 80 squats + 40 swings + 20 push ups
Second Round Looks Like: 40 squats + 20 swings + 10 push ups
Etc.
Carries
100m Rack Carry @ 16kg KB + 24kg KB
100m Rack Carry (switch hands)
100m Overhead Carry @ 16kg KB + 24kg KB
100m Overhead Carry (switch hands)

Monday’s Workout

I’m taking 1RMs in the four big lifts: Squat, Bench Press, Overhead Press, Deadlift. Next week I will begin a slightly modified 5/3/1 Program. My very good friend, J.B. seems to be having much success. I thought I’d give it a try.

How am I going to modify it? For starters, I’m keeping my Wednesday mornings outdoors. That means, at least while it is nice, I’ll be doing two weightlifting days per week. I’m going to do Presses on Mondays and Squats&Deadlifts on Fridays, alternating weeks. First Monday = Bench Press, first Friday = Squats, second Monday = Overhead Press, second Friday = Deadlifts, etc.

Secondly, I’m going to warm up each day with a steady progression of Cleans & Presses on Mondays and Power Snatches & Overhead Squats on Fridays. For my assistance work, I’m sticking with the basics: lots of weighted dips, chin ups, barbell rows and kettlebell work.

Bench Press 1RM
Several sets up to 225#
1x @ 235#
1x @ 245#
0x @ 255#
2x Kettlebell Circuit @ 24kg KB
20x Swings
15x (ea. arm) Clean & Jerk
10x (ea. arm) Snatch
5x (ea. arm) TGU
More KBs for Fun
AMAP Left Arm Presses @ 24kg KB
AMAP Left Arm Presses @ 16kg KB
AMAP Right Arm Presses @ 24kg KB
AMAP Right Arm Presses @ 16kg KB
No rest between sets
Results
15x
13x
18x
14x
Erg
1500m @ 1:55/500m pace
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The Back is Back

Friday, June 12, 2009

You’ll remember, perhaps, back in February, I seriously hurt my back deadlifting. I’ve been resting and working, ever so patiently, to let my back heal and then make it strong again.

Today was the big day to test 1RM Back Squat. The last time I tested heavy was 22 December 2008. I squatted 335#, then got buried under 345#. The goal for today was to match that 335#.

Warm Up
10x Overhead Squat @ 45#
10x Overhead Squat @ 65#
5x Overhead Squat @ 95#
5x Overhead Squat @ 115#
3x Overhead Squat @ 135#
Back Squat
5x Squat @ 135#
5x Squat @ 155#
5x Squat @ 185#
3x Squat @ 205#
3x Squat @ 225#
3x Squat @ 245#
2x Squat @ 265#
2x Squat @ 275#
1x Squat @ 295#
1x Squat @ 315#
1x Squat @ 335#!
1x Squat @ 345#!!

My back felt totally solid. In fact, I think if I would have anticipated and planned a little better, I could have hit 350#.

My back is back!

Wednesday’s Workout

Sorry. I have some catchin’ up to do. Wednesday, we finally got outside. That was only the second time this year.

A little more than a year ago I wrote about a fella I call Gus. Gus has been talking, for all that time, of maybe, one day, coming out on a Wednesday morning. I’m happy to say, Wednesday morning Gus joined my Favorite Drinkin’ Buddy and me. He even brought along his 2 relatively new 16kg Lifeline Kettlebells.

Warm Up @ 16kg KB
20x (10x ea. dir.) RTW
20x (10x ea. dir.) Figure-8
20x (10x ea. arm) Snatch
20x (10x ea. dir.) Figure-8 w/ a catch
Warm Up @ 24kg KB
20x (10x ea. dir.) RTW
20x (10x ea. dir.) Figure-8
20x (10x ea. arm) Snatch
20x (10x ea. dir.) Figure-8 w/ a catch
Circuit #1
P1: Snatches @ 16kg KB
P2: Swings @ 24kg KB
P3: Long Cycle C&J @ 2-16kg KB
40sec:20sec Work:Rest
2x through each station
Circuit #2: Ladders
Renegade Man-Makers @ 2-16kg KB: 7-6-5-4-3-2-1
Goblet Squats @ 24kg KB: 14-12-10-8-6-4-2
Burpees: 21-18-15-12-9-6-3
First Round looks like 7xRenegade Man-Makers, 14xGoblet Squats, 21xBurpees
Second Round looks like 6xRenegade Man-Makers, 12xGoblet Squats, 18xBurpees
Etc.

That was a killer. Gus got to cursing my name fairly early. I suspect, at least in the beginning, the cursing was more about it being 5:00am than about anything we were actually doing. That soon changed.

He made it through the warm ups well and, with some moderate struggling, through Circuit #1. He didn’t at all like the Long Cycle, but made it.

At the end of Circuit#1 we each took a moment for a drink and set up for Circuit #2. I believe he made it through the first two or three rounds before dropping out. After catching his breath and slowing his heart a bit, he summoned enough courage and strength to step back in for the last round.

Not bad for a first time out. I could tell he was bummed about not finishing the workout. I texted him later that morning.

CES
Thanks for coming out this morning. Hope you can find something redeeming about it.
Gus
It was good. Some things I was happy with. Clearly some things I wasn’t. But you gotta know where you are before you can get where you wanna go.

That’s a terrific attitude. It’s OK to be angry. It’s OK to be disappointed. You should use that to learn. Where are you today? What did you overestimate? What did you underestimate? Where do you want to be? Where are you today? What’s the gap? How do I cross that gap? All very good questions.

I can only hope he comes out again, continues to push himself, continues to grow, continues to do more of the things at which he sucks. That’s how you get better.

Monday’s Workout

Warm Up
5x Power Snatch + 5x Overhead Squat @ 45#
5x Power Snatch + 5x Overhead Squat @ 65#
5x Power Snatch + 5x Overhead Squat @ 85#
5x Power Snatch + 5x Overhead Squat @ 95#
5x Power Snatch + 5x Overhead Squat @ 115#
Warm Up (cont.)
10x Back Squat @ 135#
5x Back Squat @ 185#
Back Squat & Chin Ups
3x Squat @ 225#
7x Chin Ups @ BW
3x Squat @ 275#
8x Chin Ups @ BW
3x Squat @ 300#
7x Chin Ups @ BW
3x Squat @ 300#
8x Chin Ups @ BW
3x Squat @ 300#
7x Chin Ups @ BW
3x Squat @ 300#
8x Chin Ups @ BW
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Squats and Dips and Management Tips

Friday, June 5, 2009

My 5 year old daughter is intrigued with what I do when I disappear for the day, five days a week. Every evening, when I get home, we talk about our days. She asks me lots of questions; always wants to know what projects I’m working on, what meetings I’m in, who else are in those meetings, what is the name of the meeting, etc.

In one of those conversations this week we talked about a bunch of the new meetings I was going to because of my new job. She was super-curious and asking lots of questions.

V
Mommy says your new job is called a manager.
ces
Well, my title didn’t change, but, yes, I’m now managing the team.
V
Daddy, what does a manager do?
ces
Well, honey, a good manager helps his or her team be the very best employees they can be.
V
Oh.
~long thought~
Is it hard to be a manager?
ces
Yeah. I think so. It’s hard to be a good manager.
V
~more long thought~
What happens if somebody’s not a good manager?
ces
It depends on what compan…
V
~interrupting~
Maybe they should just ask him to not be a manager anymore.
ces
~chuckles~
V
OR! I know! I have an idea!
ces
What’s your idea?
V
Maybe they could give a manager to all the bad managers. That way their manager could help them be better managers. Right?
ces
~big smile~
Yeah! That’s a great idea! That’s exactly what they should do.
V
That’s cool, daddy! I came up with an idea for managers and I don’t even go to work!
ces
~beaming~
You keep thinking of those ideas, and you remember them, and when it’s time for you to go to work you’ll do just fine.

Workout

Warm Up
5x Power Snatch + 5x Overhead Squat @ 45#
5x Power Snatch + 5x Overhead Squat @ 65#
5x Power Snatch + 5x Overhead Squat @ 85#
5x Power Snatch + 5x Overhead Squat @ 95#
5x Power Snatch + 5x Overhead Squat @ 115#
Back Squats & Dips
3x Squats @ 205#
6x Dips @ BW+70#
3x Squats @ 235#
6x Dips @ BW+70#
3x Squats @ 270#
6x Dips @ BW+70#
3x Squats @ 300#
6x Dips @ BW+70#
3x Squats @ 300#
6x Dips @ BW+70#
3x Squats @ 300#
6x Dips @ BW+70#
3x Squats @ 300#
6x Dips @ BW+70#
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Jonesworthy @ 24kg

Wednesday, June 3, 2009
Jonesworthy
Air Squat: 80, 64, 48, 32, 24, 12
Swing @ 24kg KB: 40, 32, 24, 16, 12, 6
Pull-up: 20, 16, 12, 8, 6, 3
First round look like: 80x Squats + 40x Swings + 20x Pull-up
Second round looks like: 64x Squats + 32x Swings + 16x Pull-up
Etc .

Hard.

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A Garden, A Brazilian Steakhouse and More Squats

Monday, June 1, 2009

Yesterday was a busy day in the land of the Zercher Squats. It was a beautiful day. I spent most of the day outside. Started by mowing the grass and trimming the weeds. While I was doing that, my wife went out and bought some vegetable plants for the garden. After the yard work, I mended the welded wire fence intended to keep out the critters and raked the dirt in two 3′x10′x6″ raised beds.

Wife came home with 12 Big Boy tomato plants, 12 Cherry tomato plants, 6 bell pepper plants, a couple of cucumber plants and about 10 squash plants. About an hour later we had a planted garden. Quick, into the shower, and get ready for dinner. As a combination new job/birthday celebration, we went to a really neat Brazilian restaurant, Bacana Brazil.

I’m told this is a popular restaurant format, though I’ve never experienced it before last night. Basically, you just sit at your table and guys come around with big skewers of all different kinds of grilled meats. If you want some, they’ll simply carve a bit off onto your plate. There’s no menu. You pay one set price and can sit around trying whatever comes out of the kitchen, basically as long as you’d like.

It was delicious. We sat there, leisurely chatting and eating and laughing and eating some more, for about two and a half hours. It was awesome. The service was terrific. The food was delicious. It was a fantastic experience. With bellies extra-ordinarily full, we left, picked up the kids (from the grandparents’ house) and headed home.

My belly was still seriously full when I woke at 10 minutes to 5:00 this morning. The good news: Squats were easier. The bad news: Chin Ups were not. =)

Workout

Warm Up
5x Power Snatch + 5x Overhead Squat @ 45#
5x Power Snatch + 5x Overhead Squat @ 65#
5x Power Snatch + 5x Overhead Squat @ 85#
5x Power Snatch + 5x Overhead Squat @ 95#
5x Power Snatch + 5x Overhead Squat @ 115#
Back Squats
3x Squat @ 190#
3x Squat @ 220#
3x Squat @ 250#
5x Squat @ 285#
5x Squat @ 285#
5x Squat @ 285#
5x Squat @ 285#
5x Squat @ 285#
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