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Training for the Stairs: Day 2

Barbell Circuit
I did the following circuit:

  • RDL
  • Bent Over Barbell Row
  • Hang Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Good Morning

at the following reps/weights

  • 21x ea. @ 45#
  • 13x ea. @ 75#
  • 8x ea. @ 95#
  • 5x ea. @ 95#
  • 3x ea. @ 115#
  • 2x ea. @ 115#
  • 1x ea. @ 135#
  • 1x ea. @ 155#
Moving pretty quickly, just enough “rest” to change the weights, rechalk my hands and pick the bar back up.
8x Rowing Erg
500m @ < 2:10 page
Rest 1:00
5x
8x BSS (R) @ 95#
8x BSS (L) @ 95#
8x Back Squat @ 95#

Training For The Stairs Starts Again

I’ve signed up to Master the Met again this year. My goals are similar to last year.

  1. Raise > $100
  2. Complete the 42 flights in < 7:00

If you’d like to join my team, you may. Go to the registration page and select “Join a team”. My team name is “Stair Supply”. It’s $25 to register and then you must raise at least $100 in donations.

Donating to me on their site is a little funky right now. I’ll post a link as soon as it is worked out. If you want to donate to the cause, you may do so on my fund-raising page. Even $5 and $10 donations add up to significant numbers. Last year the event raised just over $225,000 - mostly in small donations from lots of people. Thank you all in advance for your generosity.

Training

8x Rowing Erg
500m @ < 2:20 pace
Rest 1:00
4x
10x BSS (R) @ 95#
10x BSS (L) @ 95#
10x Back Squat @ 95#
No removing the bar from my back. As little rest as possible.
4x
2:00 Incline Treadmill Running @ 5.5mph & “Grade 5″
2:00 Active Recovery @ 3mph & “Grade 0″

Today was pretty easy. I wasn’t really sure where I stood with these sorts of activities. I planned easy and will increase intensity and volume over the next four weeks.

Wish me luck.

CGHPS Are Hard, Reading to Children is Easy

Wednesday morning my team at work volunteered at two Youth-in-Need child-care facilities. These two facilities provide highly-subsidized daycare and early-childhood education for children whose parent(s) meet some income requirement. The facility where I was, was organized into three classrooms: birth to 23 months, 2 years old, and 3 to 5 year olds.

I started out the morning in the 2 year old classroom. There were eight kids in the class, a teacher and an assistant. 4:1 isn’t a bad ratio. The topic of the day was “spiders”. The teacher read to the children a book that was a take-off of the “Itsy-Bitsy Spider” song. She then talked a bit about what spiders eat (bugs! ~ewwwww~) and how they catch the bugs. After that, she went child by child and asked them what they thought spiders eat.

She was met mostly with blank stares. One kid said “French Fries”. This was 2 minutes after she did a “puppet show” of sorts with giant plastic flies and moths and spiders and a huge web made of string. There was virtually zero recall.

The kids split up to do some crafts and have some slightly-organized playtime. As the crafts became finished and the playtime became less and less organized, I read a few books to some of the children and did some puzzles with them.

At that point the lunch lady had brought them lunch (tuna fish salad sandwiches, diced pears and cooked carrots). They sat down to eat and I moved to the 3-5 yr old room.

This room was a lot different. First, the kids are older. Second, there were more of them (23) and still only two adults. The women in the two-year-old room were both middle-aged. The two women in the 3-5 year-old-room were both in their early 20s.

The kids were in a very unstructured time. The lunch-cart lady was making her way into that room and beginning to set out their lunches. I sat down next to two children and introduced myself. They weren’t really doing anything so I asked them if they would like me to read them a book. They both said, “yes!” eagerly.

One of the children grabbed a book from the bookshelf and sat next to me, the other crawled up into my lap. As I read the book I tried to engage them in some sort of dialog. “What do you think is going to happen next?” “Why do you think that happened?” etc.

While they were both listening (not playing with some toy, fidgeting with each other or staring off into space), neither could engage in conversation about the book being read to them. It was as if they heard each sylable, but didn’t connect them into a story.

I understand these kids were both “only” 5 years old, but I have a 3 yr old and a 6 yr old at home with whom I engage in this kind of conversation all the time. I understand very well the capabilities of this age group.

…and I guess that’s kinda my point. You have to do it all the time. Reading, and actively thinking about the content, is a practiced skill. Teach it to your children when they’re young. It’s very easy to do. Read to your kids 30 minutes each night. As you read, ask them simple questions. Have them predict what’s going to happen.

Thirty minutes each night before bed is a simple investment that pays off HUGE.

Wednesday Workout

Warm Up @ 75#
8x Romanian Deadlift
8x Bent-Over Row
8x Power Clean
8x Clean-Grip Hang Power Snatch
8x Jump Squat
8x Good Morning
Military Press
5x Press @ 75#
3x Press @ 105#
3x Press @ 120#
8x Press @ 135#
6x @ 75#
8x Romanian Deadlift
8x Bent-Over Row
8x Power Clean
8x Clean-Grip Hang Power Snatch
8x Jump Squat
8x Good Morning

The CGHPS were clearly the limiting lift. They’re very hard. Much much harder than reading to your kids every night.

Deadlift

I realized recently I need to work the bottom of my deadlift a little more. All my 5-3-1 deadlifts will be off a ~4″ block.

Warm Up
Chin Ups
Power Cleans + Thrusters @ 95#
Dips @ BW
Deadlift from ~4″ block
5x @ 205#
5x @ 260#
5x @ 305#
8x @ 345#
4x (ea. station @ 1:00 intervals)
5x Chin Ups
10x Thruster @ 95#
15x Dips

The 12×1:00 intervals were insufficient. There wasn’t enough load to get my heart rate up very high and the chin ups and dips were too “isolationist”. That is, my arms got tired long before my heart and lungs did. Next time I think I’ll go longer (maybe 5 or 6 rounds) and I’ll use something like KB swings, barbell thrusters and deadlifts or box jumps. That should burn right through the O2 supply. The good news is, in the last week (if the scale and the caliper are correct), I’ve lost some 4# of fat with about a half-pound lean increase.

Squats and Bench Press

Wednesday

Warm Up @ 75#
5x Romanian Deadlift
5x Power Clean+Thruster
5x (ea. leg) Reverse Lunge
Squat
5x Squat @ 160#
5x Squat @ 210#
5x Squat @ 240#
7x Squat @ 270#
5x @ 115#
5x Romanian Deadlift
5x Power Clean+Thruster
5x (ea. leg) Reverse Lunge

Friday

Warm Up @ 75#
5x Sumo Deadlift
5x Sumo Deadlift High Pull
5x Clean
5x Press
5x (ea. leg) Jump Lunges (alternate legs ea. jump)
Close-Grip Bench Press + 1 band
5x Bench Press @ 115#
5x Bench Press @ 150#
5x Bench Press @ 170#
7x Bench Press @ 195#
6x @ 95#
5x Sumo Deadlift
5x Sumo Deadlift High Pull
5x Clean
5x Press
5x (ea. leg) Jump Lunges (alternate legs ea. jump)

With any luck I’ll be back to a regular, three-times-per-week posting schedule next week.

Happy New Year

The last two weeks have been very busy around here. I left you all on the 17th - one day before our tenth wedding anniversary. In that time we’ve had family come into town from Texas, Georgia and Chicago, we’ve spent significant time with my parents, my paternal grandmother, my maternal grandparents, 4 sets of my aunts, uncles and cousins, my in-laws, and two of my wife’s sibilings and their families. We had some sort of Christmas-like celebration on every day from the 19th through the 27th. It was busy and crazy. But we survived.

One of my cousins, in town from Texas, has recently gotten into the Crossfit thing. He showed up to the gym with me one morning and we did a deadlift workout right from the Crossfit site.

Deadlift
Warm Up - work up to heavy deadlift
1x Deadlift @ 405#
10x Deadlift @ 365#
1x Deadlift @ 405#
20x Deadlift @ 295#
1x Deadlift @ 395#
30x Deadlift @ 225#

Most of my workouts in the last two weeks have been of the “kinda screwin’ around” variety. Nothing formal, working what could be worked, resting what needed resting. Lots of foam rolling and general mobility stuff.

I got a pair of Iron Woody 41″ #2 bands from my wife. I spent two workouts playing with those. Bench press, incline press, band-resisted push ups, dips, barbell rows - great. Squats - not so much. I never could get them set up properly for squats. I have the basics down, I think, but I’m open to advice and ideas for things to do with my new bands.

On Thursday night 31 December, my wife and I met several other couples for dinner. We normally go to Zia’s, on The Hill. It’s really good food. Unfortunately, Zia’s had a fire several months ago and is still not open. We went, instead, to a place in Kirkwood called Amici’s. As I understand it, the head of the kitchen and one of the owners worked at Zia’s until he decided to go out on his own.

It was good - not as good as Zia’s, but not bad either. The atmosphere just isn’t the same - doesn’t have that very-old-family-owned-Italian-place feel. ~shrug~ We had a good time nonetheless.

Now it’s back to work, back to regular schedules and reality.

Reality

I’ve gained more than a few pounds in the past several months. That’s not an all bad thing - if the bioelectrical impedance machine and the skinfold caliper are at all accurate, slightly over half of my mass increase has been lean - but I do have some fat I need to drop before it gets out of control.

The plan for the next several weeks is a round of 5-3-1 followed by 5-7 rounds of barbell circuits. That combined with reduced calorie intake (with adequate protein consumption) should keep my muscle mass and strength up and cut the fat off pretty quickly. I’m hoping for about 10# gone in 6 weeks with minimal muscle loss.

Monday 4 January 2010

Warm Up Barbell Circuit @ 75#
5x Bent-Over Rows
5x Hang Power Clean
5x Thruster
5x Jump Squat
5x Good Morning
Military Press
5x Press @ 75#
5x Press @ 100#
5x Press @ 115#
7x Press @ 135#
5x Barbell Circuit @ 115#
5x Bent-Over Rows
5x Hang Power Clean
5x Thruster
5x Jump Squat
5x Good Morning

These barbell circuits were done at 1:1 work:rest ratio. I was breathing hard at the end. My heart was beating fast. My legs were burning with lactic acid. It was good.

More tomorrow.

Three Workouts and Beads For Blood

Let’s start with the three workouts. This time between Thanksgiving and New Years is a crazy one for me. My projects have picked up a bit (independent of the time of year, but having an effect on my time nonetheless), there’s Christmas shopping to accomplish, my wife and I will be celebrating the 10th anniversary of our marriage tomorrow (Friday), there are kids’ Christmas singing programs, dance programs and all manners of other family events. If posting gets slow, it’s not because I don’t love you all anymore.

Friday 11 December

Mobility Circuit
10x High Knee Walk
10x Butt Kick Walk
10x Overhead Lunge
10x Walking Spider-Man
10x Scapular Push Ups
10x Quadruped Rotation-Extension
10x Scapular Wall Slides
4x Circuit #1
12x (6x ea. side) Recoiled Rollover Med Ball Slam
5x Box Jump @ 24″ box
4x Circuit #2
6x Snatch-Grip Rack Pull w/ Bar 3″ below knee @ 295#
16x (8x ea. side) Side Lying Extension-Rotation
16x (8x ea. side) Wall Hip Flexor Mobilization
3x Circuit #3
12x (6x ea. arm) Low Incline Alternating DB Press @ 70# DBs
10x (5x ea. leg) 1-Leg, Feet Elevated BW Row @ BW+25# plate on chest
3x Circuit #4
16x (8x ea. side) Plate-Loaded Lateral Lunge @ 45# plate
10x (5x ea. arm) Prone Arm March
Inverted Ladder MYBH
12x - 1x Goblet Squats @ 55# DB
1x - 12x Push Ups
For Time.
5:18

Monday 14 December

Mobility Circuit
10x High Knee Walk
10x Butt Kick Walk
10x Overhead Lunge
10x Walking Spider-Man
10x Scapular Push Ups
10x Quadruped Rotation-Extension
10x Scapular Wall Slides
3x Circuit #1
6x Clap Push Ups
8x (4x ea. side) TGU @ 24kg KB
One More
6x Clap Push Ups
3x Circuit #2
3x Bench Press @ 230#
16x (8x ea. leg) Reverse Lunge from 4″ box @ 2-60# DBs
One More
3x Bench Press @ 230#
3x Circuit #3
16x (8x ea. arm) 3-pt Row @ 70# DB
8x Natural Glute Ham Raises
5x MYBH @ 16kg KB
16x (8x ea. arm) Snatch
16x (8x ea. arm) Row
16x (8x ea. arm) Squat
16x (8x ea. arm) Press
16x (8x ea. side) Reverse Lunge w/ Twist
16x (8x ea. arm) Swing
90 sec. Rest

Wednesday 16 December

Mobility Circuit
10x High Knee Walk
10x Butt Kick Walk
10x Overhead Lunge
10x Walking Spider-Man
10x Scapular Push Ups
10x Quadruped Rotation-Extension
10x Scapular Wall Slides
Box Squat
4x Warm Up Sets @ 135#, 185#, 225#, 275#
2x Circuit #1
2×3 Box Squats @ 315#
10x Knee Break Ankle Mobilizations
30 sec. ea. leg Table Hip External Rotation Stretch
2x More Circuit #1
5x Box Squats @ 275#
10x Knee Break Ankle Mobilizations
30 sec. ea. leg Table Hip External Rotation Stretch
3x Circuit #2
5x Pull Ups @ BW
16x (8x ea. leg) Bulgarian Split Squats @ 2-60# DBs
One More
5x Pull Ups @ BW
3x Circuit #3
16x (8x ea. arm) 3-pt Row @ 70# DB
10x (5x ea. side) Prone DB Glide @ 5# DB
3x Stretch/Mobility Circuit
16x (8x ea. arm) Side Lying External Rotation - arm abducted ~30°
60 sec. Lying Knee-to-Knee Stretch

Beads For Blood

I’ve written about my uncle, Mark Siddle, and his custom motorcycle shop, Cutting Edge Cycles, here before. (Also here, near the end.)

On Saturday 6 February 2010, Cutting Edge Cycles will be hosting a Mardi Gras-themed blood drive: Beads for Blood. Uncle Mark’s mother had a series of medical issues last year during which she benefited greatly from blood in blood banks. Time to give back.

If you’re in the St. Louis area, this would be a great time to come out and see his custom-built bikes, see what he could do for your bike if you already have one, and give blood for a good cause. Also, no promises, but knowing the kinds of people who frequent his store, I wouldn’t be at all surprised if blood wasn’t the only thing for which beads were being distributed (if that’s your thing).

Tony’s Second Plan

This includes three days/week inside, lifting heavy. The Wednesday mornings outside season is officially done.

Monday

Mobility Circuit
10x High Knee Walk
10x Butt Kick Walk
10x Overhead Lunge
10x Walking Spider-Man
10x Scapular Push Ups
10x Quadruped Rotation-Extension
10x Scapular Wall Slides
3x Circuit #1
6x Clap Push Ups
6x (3x ea. side) TGU @ 24kg KB
One More
6x Clap Push Ups
3x Circuit #2
4x Bench Press @ 225#
16x (8x ea. leg) Reverse Lunge from 4″ box @ 2-60# DBs
One More
4x Bench Press @ 225#
3x Circuit #3
16x (8x ea. arm) 3-pt Row @ 65# DB
8x Natural Glute Ham Raises
2x MYBH @ 24kg KB
16x (8x ea. arm) Snatch
16x (8x ea. arm) Row
16x (8x ea. arm) Squat
16x (8x ea. arm) Press
16x (8x ea. side) Reverse Lunge w/ Twist
16x (8x ea. arm) Swing
90 sec. Rest

The plan called for 5 rounds of the KB work there at the end. No way. I got two in just barely and could go no further. Tony’s plan calls for 6 rounds next Monday, 7 the week after, etc. I need to decide if I bring in the 16kg and go with that or if I need to try to get 3 rounds in with the 24kg.

Wednesday (This Morning)

Mobility Circuit
10x High Knee Walk
10x Butt Kick Walk
10x Overhead Lunge
10x Walking Spider-Man
10x Scapular Push Ups
10x Quadruped Rotation-Extension
10x Scapular Wall Slides
1RM Box Squat
5x @ 135#
3x @ 1855#
3x @ 225#
1x @ 275#
1x @ 315#
1x @ 335#
2x Circuit #1
5x Box Squat @ 275#
10x Knee Break Ankle Mobilizations
30 sec. ea. leg Table Hip External Rotation Stretch
3x Circuit #2
5x Pull Ups @ BW
16x (8x ea. leg) Bulgarian Split Squats @ 2-60# DBs
One More
5x Pull Ups @ BW
3x Circuit #3
20x (10x ea. arm) 3-pt Row @ 60# DB
10x (5x ea. side) Prone DB Glide @ 5# DB
3x Stretch/Mobility Circuit
16x (8x ea. arm) Side Lying External Rotation - arm abducted ~30°
60 sec. Lying Knee-to-Knee Stretch

Deload-ish Week

Tony’s note to me about today reads “Easy!” at the big parts of the program. I’m interpreting this to be, perhaps not a full deload, but some kind of “back off” week. As such, some of the weights are lower than I would normally work with. I’m not particulary good about deloading before I need it. I generally run, hard, until I hit a wall. Then I back up and run into it again. It generally takes something pretty serious before I open my eyes and realize maybe I just need to back off for a week.

I’m glad Tony is looking out for me.

Monday 23 November

Mobility Circuit
10x High Knee Walk
10x Butt Kick Walk
10x Overhead Lunge
10x Walking Spider-Man
10x Quadruped Rotation-Extension
10x Scapular Wall Slides
10x Scapular Push Ups
Cleans (Warm Up)
2x Cleans @ 95#
2x Cleans @ 115#
2x Cleans @ 135#
2x Cleans @ 155#
2x Cleans @ 165#
Front Squat Warm Up
5x Front Squat @ 135#
3x Front Squat @ 1555#
1x Front Squat @ 185#
4x Circuit #1
4x Front Squat @ 205#
5x (ea. leg) 1-leg Supine Bridge
10x No-Money Drill
3x Circuit #2
8x (ea. arm) DB Bench Press @ 65# DB
10x Body Weight Row
3x Circuit #3
8x (ea. leg) 1-leg RDL @ 2-40# DBs
8x (ea. side) Side Plank Wall Slides
4x MYBH Finisher
10x Swings @ 24kg KB
10x (5x ea. side) Renegade Row @ 2-16kg KBs
10x Ball Slams @ 12# Medicine Ball
10x Burpees
75 sec. Rest

This Morning

In light of tomorrow being the National Day of Caloric Consumption, I figured the gym would be full of people looking to burn some preemptive kCals. It was not.

With Marathoner on his way out of town and the pre-Thanksgiving crowd all sleeping in, I was all alone.

Mobility Circuit
10x High Knee Walk
10x Butt Kick Walk
10x Overhead Lunge
10x Walking Spider-Man
10x Quadruped Rotation-Extension
10x Scapular Wall Slides
10x Scapular Push Ups
Barbell Circuit @ 45#, 70#, 95#, 115#, 135#
6x RDL
6x Bent-Over Row
6x Hang Power Clean
6x Front Squat
6x Press
Jones Crawl (heavy and high)
10x Deadlift @ 225#
25x Box Jump @ ~30″ box
3 Rounds. 6:44.

I had big plans after that. That was foolish. I was toast.

Get the lactic acid out
3km on the Concept2 @ 2:30/500m pace

Happy Thanksgiving, everyone.

…And I Paid For It

Wednesday was cold and wet and I had (foolishly) not planned for that. I went to the gym, alone, making up my workout in my head on the way there. It was pre-5:00am and about 6 minutes after I climbed out of bed. I wasn’t thinking at my highest level…

[title of post goes here]

Wednesday Morning

Dynamic Mobility Warm Up
10x @ High Knee Walk
10x @ Pullback Buttkicks
10x @ Overhead Lunge Walk
10x @ Walking Spiderman
10x @ Quadruped Extension-Rotation
10x @ Scapular Wall Slides
10x @ Scapular Push-ups
3x KB/BW Circuit #1
6x (ea. arm) Clean & Press @ 24kg KB
5x (ea. leg) Lateral Lunge @ 24kg KB
3x KB/BW Circuit #2
5x (ea. arm) Snatch @ 24kg KB
8x (ea. leg) Bowler Squats
3x KB/BW Circuit #3
5x (ea. side) TGU @ 24kg KB
8x (ea. leg) Reverse Lunge @ BW
3x KB/BW Circuit #4
8x (ea. side) T-Push-Ups
30x (ea. leg) 1-Legged Prone Plank
8x (1 round every 3:00)
8x Squat @ 225#
8x Chin Up @ BW

I woke up Thursday morning and hurt everywhere.

This Morning (Friday)

Mobility Circuit
10x @ High Knee Walk
10x @ Pullback Buttkicks
10x @ Overhead Lunge Walk
10x @ Walking Spiderman
10x @ Quadruped Extension-Rotation
10x @ Scapular Wall Slides
10x @ Scapular Push-ups
2x Javorek Complex @ 95#
6x RDL
6x Bent Over Row
6x Front Squat
6x Press
6x Back Squat
6x (3x ea. leg) Reverse Lunge
Sumo Deadlift Warm Up
5x @ 135#
5x @ 1855#
5x @ 225#
3x @ 275#
4x Circuit #1
5x Sumo Deadlift @ 315#
6x Chin Ups @ BW
Bench Press Warm Up
5x Close-Grip Bench Press @ 135#
3x Close-Grip Bench Press @ 155#
1x Close-Grip Bench Press @ 185#
3x Circuit #2
5x Close-Grip Bench Press @ 205#
20x (10x ea. leg) Walking Lunge @ 2-35# DBs (my legs are still sore from Wednesday)
More Bench Press
5x Close-Grip Bench Press @ 205#
3x Circuit #3
10x Neutral Grip T-Bar Rows @ 115#
8x Barbell Roll Outs
10x MYBH Finisher
20 sec. on Airdyne
40 sec. Rest

The Airdyne is fixed this morning and it held up to today’s abuse. That’s good news.