Monday, November 22, 2010

One more day

Today is day 39 of the DJ 40 day ez stength training. It has been a good change and I have learned a lot. I am stronger and it was easy. Simple as that...

Its been a good week. Mindy and I held a 3 hour workshop for distance runners. From the feedback we have received, it went very well. I got to join John Brookfield and show the NCSU Wrestling Team how to use the Battling Ropes System. That was extremely cool, and educational. And, my son Luke turned 8 and we had a killer Nerf Party/war. It was a very GOOD weekend!

Day 37 - 11/18/10
Body Weight is 160 lbs.
Zercher Squats w/ 95lb x 5, 5
Dead Lift w/ 275 x 3, 315 x 3, 295 x 3 - the 315 was smooth and steady, felt heavy but not difficult.
BB Military Press w/ 135 x 3, 155 x 3, 165 x 2, 135 x 2
Pull-up x 10
HLR x 5

Day 39 - 11/22/10
Pull-up w/ BW x 3, 16kg x 3, 40kg x 1, BW x 2
Front Squat w/ 115 x 5, 5
C & P w/ 135 x 3, 3, 3
Dead Lift w/ 225 x 5, 5
Swings w/ 32kg x 20, 20
HLR x 5, 5
OH Carry w/ 2 -24kgs x 100 steps

That's it. Day 40 will be a light, easy, reflective day.

Monday, November 15, 2010

Great calves of fire!

It is Monday, and I could barely walk when I got out of bed this morning. Every time the tones went off at the fire station yesterday I was hoping, sometimes praying, that it was not for my truck. I just discovered the secret to getting huge calves. All you have to do is be stupid like me. ;) 

Well, one day they have to quit hurting. Right? 

Day 34 of my 40 day Dan John plan:
KB Front Squats w/ 2-24s x 5, 5
Dead Lifts w/ 225 x 5, 5
BB Military Press w/ 135 x 3, 4, 3
Pull-ups w/ BW x 5, 5
Dbl Swings w/ 2-24s x 10, 10, 10, 10, 10
HLR x 5
No carries today as I can hardly carry my own arse across the floor!

I am still resolute in my 5K retirement by the way. Every step I take cements that decision. Heh, heh...

Saturday, November 13, 2010

I'm going to feel that tomorrow...

Ran the 5K today. But before I get to that, i'll post yesterday's 40 day training:

Day 32 - 11/12/10
Front Squats w/ 135 lbs x 5, 5
Dead Lifts w/ 225 x 3, 4, 3
KB Press w/ 32kg x 3/3, 4/4, 3/3
Pull-ups w/ BW x 10
Swings w/ 32kg x 20, 20, 20
HLR x 5

Now, Today looked like this:
5K in 24 minutes. I made it! I haven't run a whole mile in over 2 years! I ran right over 3 today and never stopped. I even feel like my time is pretty decent. What does this mean? It means God is good, cause I was a praying man before the race started. I have done nothing to prepare for this race and I probably should not have run it. I also ran it in Vibram 5 fingers (I never said I was smart!).

So yes, I haven't ran a mile in 2 years, I haven't trained at all to run a 5K, and I ran one today in Vibrams. I'm insane. And my trophy? I have the world's sorest calves. I can hardly walk! Not even 3 hours after I've run, my calves have officially staged a rebellion. I can only imagine how painful tomorrow and Monday will be. Oh well, God is good and I am dumb.

On that note, I would like to officially announce my retirement from 5Ks as of today. I came out of a 15 year retirement to run one today and after completing my mission, I'm going back into retirement. Hopefully my calves will forgive me soon...

Thursday, November 11, 2010

This Should Be Fun...

Not so much, really. My wife signed me up for a 5K a while back and it is Saturday. No big deal for the average runner, I know. But, I'm not the average runner. In fact, I'm not the runner at all. I have a car. I drive when I need to travel more than a mile. I haven't ran 3 miles in 15 years. But the last time I did, man I was flying! I'm afraid history will not repeat itself on Saturday. At least not the way I ran back then...

Anyway, a 5K really is not part of my 40 day EZ strength program. It may be part of a take strength away program though, we will see.

Day 30 - 11/10/10
Front Squats w/ 115 x 5, 5
BB Military Press w/ 115 x 5, 5
Dead Lift w/ 205 x 5, 5
Pull-ups w/ 16kg x 5, 5
Swings w/ 32kg x 15, 15, 15, 15
Hanging Leg Raise x 5
Suitcase carries w/ 32kg x 100 steps each hand
 then some other odd carries for about 400 total steps.

Day 31 - 11/11/10
KB front squats w/ 2-24kgs x 5, 5
Dead Lift w/ 225 x 3, 245 x 3, 275 x 3
BB Military Press w/ 135 x 3, 4, 3
Pull-up w/ 16kg x 3, BW x 4, 32kg x 3 - hey!
Swings w/ 32kg x 10, 10, 10
HLR x 5, 5
DBL OH carry w/ 2-24kgs x 100 steps
OH carry w/ 24kg x 100 steps each

OK, tomorrow a light day and lots of prayer! I'll keep you posted on the 5K.

Monday, November 8, 2010

Setting the tone of the week...

It is day 29 of my 40 day workout. Decided to test the waters today. Dead Lifts with 315. I know, not really heavy at all as far as dead lifts go, but it has been at least 5 years since i've pulled that much. So, for me it was a little heavy and a little nice.

Day 29 - 11/8/10
Front Squats w/ 115 lbs x 5, 5
Dead Lift w/ 275 lbs x 3, 295 lbs x 3, 315 lbs x 3 - EZ strength....
BB Clean and Press w/ 135 lbs x 3, 3, 3 - i think i have found a new joy...
Pull-ups w/ BW x 10
KB Swings w/ 32kg x 10, 10, 10
HLR x 10
Farmers walks with 2-32kg kettlebells PLUS a 40 lb weight vest x 85 yards x 2 trips. This made me tired...

In the words of the immortal Rick Flair, "Whoooo!" Feel like i did something today!

Sunday, November 7, 2010

Day 28

Closed out the week (Friday) with an easy session of easy, easy strength training. Go figure...

Anyway, here it is:

Day 28 - 11/5/10
Zercher Squat w/ 115 lbs x 5, 5
Dead Lift w/ 225 lbs x 5, 5 
BB Military Press w/ 115 lbs x 5, 5
Pull-ups w/ 16kg x 5, 5
Swings w/ 32kg x 10, 10, 10, 10 - thumb still hurts...
Hanging leg raise x 5
Overhead Carry w/ 32kg x 50 steps each arm
Suitcase Carry w/ 32kg x 100 steps each arm
KB ball carry w/ 32kg x 200 steps

That's it. Today is Sunday and it will be a day of rest (as far as training goes anyway...). Have a great one.

Thursday, November 4, 2010

Closing in on the finish

Well, not really. The race is never over. And if it ends, you're no longer here or you've given up and you're without hope or aspirations. The race is never over. Health and/or fitness, whatever you want to call them, should be a life long event; not just a season. This applies to all types of health, not just physical. Mental and spiritual health are needed also and should always be maintained for balance. Of course, this is just my opinion...

Day 26 - 11/3/10
BB front squat w/ 125 lbs x 5, 5
Dead Lift w/ 205 lbs x 5, 5
BB military press w/ 115 x 5, 5
Pull-ups w/ 16kg x 5, 5
hanging leg raise x 5
2 hand swings w/ 32 kgs x 10, 10, 10, 10, 10 - (humb hurts today so these instead of )
Bottoms up carry w/ 32 kg x 30 steps each arm x 2 sets
OH carry w/ 32kg x 100 steps each leg

Day 27 - 11/4/10
Dbl Kb front squats w/ 2-32kgs x 5, 5 - a felt this one!
Dead lift w/ 225 lbs x 5, 255 x 3, 275 x 2, 295 x 1 - none of these were heavy and they were all with a double overhanded grip...
BB Military press w/ 135 lbs x 5, 155 x 3, 145 x 2
Pull-up w/ BW x 10
Alt Hanging leg raise x 10
Swing w/ 32kg x 20, 20
Farmers walk w/ 2 -32kgs x 100 steps

Have a great day!

Tuesday, November 2, 2010


Okay, since I last posted I went to MN to attend the CK-FMS workshop. 4 days of tons of information. It's been over a week and i'm still tired...

Workouts have been going okay. I had to stray off my 40 day plan for one day so I could go hang out with John Brookfield. He made sure I got a workout in, but it was not an EZ strength workout, believe me...

It's been a few days but today, I only completed day 25 of my 40 day plan.

DBL front squats w/ 2-24kgs: 5,5
Dead Lift w/ 225 lbs: 5, 5
KB press w/ 32kg: 3, 2, 3, 2 each arm
Pull-up w/ BW: 5,5
Dbl cleans w/ 2-24s: 15, 15, 15
Dbl OH carries w/ 2-24kgs: 100 steps, 100 steps
Single OH carry w/ 24kg: 50 steps/50 steps
Hanging leg raise x 5, evil wheel from standing x 5

have a great one.