Friday, September 3, 2010
Earlier this week I wrote about the fax machine and how it took more than 100 years from invention to the ubiquitous office appliance we know today. While it might seem, without really understanding the history, that the first guy to buy a fax machine was particularly risky - in fact it was not a [...]
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In my last post, I committed to writing more often. I also wrote I have been thinking lately about group dynamics - especially, how to convince individuals to move in a way that is best for the group, even while the first decision-maker takes a significant risk.
I teased, “The first guy to buy a fax [...]
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Thursday, August 26, 2010
I’ve been neglectful.
Real life has often gotten in the way of blogging, and eventually my thoughts became, “It’s been so long, I can’t just post yesterday’s training. I have to have something insightful to write.” and I had nothing insightful to write, so I didn’t write at all. And then the task became more difficult [...]
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This was the last week in the latest round of 5-3-1. Monday was Squats, Wednesday we Bench Press and Weighted Chin Ups and this morning was Deadlifts.
Monday
Squats: Warm Up
5x Back Squat @ 155#
5x Back Squat @ 190#
Squats: 5,3,1
5x Back Squat @ 255#
3x Back Squat @ 290#
7x Back Squat @ 325#
5x Barbell Circuit @ 95#
6x Bent [...]
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Thanks to JB for the little push. I’ve been neglecting this for longer than I thought. I have no excuse and I apologize.
Training
I’ve been continuing with 5-3-1-ish template with two tweaks: I added both Hang Power Cleans and Weighted Chin Ups. The cleans are easy to figure. You use bar weight just as you would [...]
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Military Presses & Front Squats
Again, I’m running behind. Here’s Wednesday and Friday.
Wednesday Military Press
3x Warm Up Circuit @ 65#, 95#, 115#
8x Bent Over Row +
8x Power Clean +
8x Front Squat +
8x Press/Push Press/Push Jerk +
8x Back Squat
Military Press
5x Press @ 75#
3x Press @ 105#
3x Press @ 120#
8x Press @ 135#
Assistance Work #1
8x Floor Press @ [...]
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Sorry. I had kind of a long weekend here. I missed logging Friday’s workout. I’ll catch up here.
Friday Bench Press
Last time I benched, I was playing with a new set-up. I have always had a big strong arch in my back, solid foot placement with steady leg drive and retracted scapula. I typically set myself [...]
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Wednesday, April 21, 2010
3x Warm Up @ 65#, 95#, 115#
8x Bent Over Rows +
8x Power Cleans +
8x Front Squats +
8x Push Press +
8x Back Squats
Front Squats
5x Front Squat @ 135#
5x Front Squat @ 175#
5x Front Squat @ 200#
10x Front Squat @ 230#
Assistance Work
8x Floor Press @ 185#
15x Zercher Squat @ 185#
5x Chin Up @ BW
8x Floor Press @ [...]
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Monday morning I got up refreshed. I’ve had a week of deload and was ready to get back to work.
3x Warm Up @ 65#, 95#, 115#
8x Bent Over Row +
8x Hang Power Clean +
8x Front Squat +
8x Push Press/Push Jerk +
8x Back Squat
Military Press
5x Press @ 75#
5x Press @ 95#
5x Press @ 110#
10x Press @ [...]
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This is supposed to be a deload week. I’m backing off the volume pretty significantly, playing with some exercises I haven’t worked in a while, and just kinda goin’ with the flow. I have no specific goals for this week - whatever calls my name will get my (short-term) attention.
General Warm Up
Some walking lunges
Some glute [...]
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