Tag Archives: deadlifts

Halloween and a Sunday Sesh

I hope everyone enjoyed their Halloween.  We spent our with a couple other families trick or treating across base. Kash power treated with a couple of her friends, while Hot Rod enjoyed the simple things in life like the question “why” and scaring people with his HULK mask. It was a quick affair, making sure we were back to the house in time to hand out candy to all the Japanese families who were allowed to partake in the festivities (it was also a great way to secretly get rid of some of our kiddos candy. I mean the stuff rots your teeth and is laced with razor blades and AK 47s!) While the kids did that, we sat around with some of the other parents, enjoyed some beverages, told stories, and watched Letterkenny.  After the sugar high, the kids fell asleep and October was over.  The focus is now on Thanksgiving and all the food that will be wrecked in a few weeks. Friday was a bore and Saturday the kids had a sleepover.  Sunday was becoming lazy, so we kicked into medium gear and made it to the gym.

It was a simple set on Sunday.  Sunday is church. Church means deadlifts. Deadlifts are life. Well, mostly.  There is also pizza, Kurt Russel, socks with sandals, Reese’s, late night snacks, shorts and long sleeve tee weather and of course love making with the wife. But anyway, onto the boring workout stuff.

I always bring my weight belt to the gym.  Whether I am pushing, pulling, or squatting, I keep it handy. It’s a staple.  Today though, I wanted to test myself. I wasn’t going to use it.  It was a pull day, so deadlifts were on the agenda.  I only had a short window while Krissi and the kids in the MOM Gym.*

*The MOM Gym is the worst. They threw a couple treadmills, an elipticle, some dumbbells, maybe a bench (if it isn’t moved back into the main gym) and an arena for your kids to play in. Good idea, with poor execution.  It’s like they only expect mom’s to treadmill and lift some light weight. While you should always make the best of what you have, at least give moms some better tools to become the smoking hot cougars’ young men want. Rant over.

I warmed up with 3 rounds of 5 deads at 155 lbs and 5 pullups. The music started to groove with Eminem and Dr. Dre.  I began to work up to a heavy three.  The last time I deadlifted without a belt, I pulled a single at 365. Today would turn out much different.

I threw 245 on the bar and pulled it for 3 reps. Then is was 335. Then 345. Then 355. Then 365.  365 was as smooth as butter.  As I was finishing that set, one of my favorites came across the headphones.

Ooh, baby, I like it raw. 

Yeah, baby, I like RAW!

Ooh, baby, I like it raw. 

Yeah, baby, I like RAW!

I found it fitting as I added a quarter (25 lb weight for you noobs) to each side of the barbell, totaling 385.  I placed my worn chucks under the bar and set my hands.  My hips dropped into position as I took a deep breath. 

“PULL!” I told myself. One rep down.

“PULL!” Two reps down.

“PULL!” Three reps done. 

My body had felt every single one.  Those reps weren’t as smooth as butter, but they had me feeling there was more in the tank. I threw on a 5 kilo on each side and pulled 2 reps and then 1 for good measure.  The last pulls were at 407 lbs.  I was satisfied where I was and moved on to finish the rest of the training.  I stripped the bar down to 155 and did some reverse grip barbell rows for 8 reps.  I added another 50 lbs and finished with two more sets at 5 reps.  Not wanting to be done with barbell rows, I used the regular grip on the bar and busted out 3 set at 5 reps at 227 lbs (all the odd looking lbs come from adding the small, yet solid, 5 kilo weights).  I cleaned up the rack, put my weights away and moved over to a bench for some dumbbell rows. The bench I wanted was being used by some shmuck to hold his cell phone and wallet while he did standing EZ bar curls (the same guy had also used the reverse hyper extension as a place to stow his phone and wallet while he was using the smith machine. His actions really chapped my ass that day). It was a simple flat bench I could roll the weight under to the other arm after a set.  I decided not to douche it up and settled for a different bench.  I snagged a 125 lb dumbbell and went to work, turning out 3 sets of 5 reps for each arm. I wrapped up the gym sesh with a super set of reverse hyper extensions and EZ bar curls at 8 reps each. 

 I wiped everything down and started to head to the MOM gym.  I turned the corner and there was my awesome family with smiles on their faces, ready to roll.  It had been a solid day all around.  The wife told me the kids argued the entire time while she was working out, so she just turned up her music and kept on keeping, letting the kids figure their life out.  We dropped our towels in the bucket, told the gym staff to smell us later and blew that popsicle stand waving our hands in the air like we just didn’t care.

Do Work, Be Rad

Mustache

A few drinks in: Don’t be a New Year’s gym douche

Most of my writing of late has either taken place at a bar or after lifting a bar (at the gym). It’s been convenient and helped me to chip away at being consistent at writing or posting (to Instagram) everyday. I still jot down thoughts and notes in the Bieber book, but I haven’t put much effort into turning those notes into posts. I am still developing where I want this whole shorts and sweatbands idea to go. I want to provide a different perspective to the fitness world, one that is over saturated with wash board abs, gym bros, and snapbacks.

On Wednesday, when I am able to make it back to the gym, I fully expect it to be crowded. The New Year resolution folks who want to get fit will be there. Most gym goers will complain about the “new-“comers (pun alert), but I ain’t that worried about it. The gym is life for some folks. For others it’s a hobby. For me, it’s something I enjoy , I want to set an example for my family and a challenge myself. Oh, and my job requires me to be fit. If your one of those who gets their panties in a wad about people showing up after New Years, I say remove the stick from your butt and focus on yourself. Don’t be a hater to someone is attempting to better themselves. Give ’em props. Maybe they will stick around longer than a month or two. Just don’t be a doucher, give them some pointers and help them learn the “ways of the gym.”

Those of you who are planning on hitting the gym for the new year, get some. Don’t quit because you aren’t getting the results you want right away. It’s a marathon, not a sprint. Don’t let the bro-dudes intimidate you, don’t curl in the squat rack and wear a sweatband. If you’re unsure ask for help, or surf the interwebs for info before you go. Start a routine out of a book or magazine. Don’t just wing it, that’s a sure fire way to fail. Start small and chip away. Focus on form and effort, the weight will come later. Don’t compare yourself to the others. It’s a competition against yourself. Let the professionals compete for the fitness trophies.

In general, don’t be a douche. Shit ain’t that serious.

Happy New Year!

Mustache

P.S. Here are the workouts I’ve done the past few days.

Dec 29 Warm-up

20-15-10-5

squat

Pushup

Sit up

Training

10 rounds

10x push press

10x KB swing

5 rounds

8x high pull

8x bent over row

6x slash to halo

Dec 31 Warm-up

3 rounds

x10 squats

x10 push-ups

x10 sit-ups

2 rounds

barbell complex

Training

5 rounds (increase weight until last set)

1x power clean

1x front squat

1 round

1x push press

1x back squat

1x push press

5 rounds

5x sumo deadlift

10x scarecrow

4 rounds

x15 med-ball sit-ups

x10 kettle-bell swings

Do Work: My long lost friend, the Curtis P.

After a Christmas hiatus, drinks and laundry, I was back at it today. I did my favorite lift, the clean. I did a few rounds, working up in weight. I found myself planting my right foot a couple times when I went to pop under the weight (wasn’t focused). Then I got a wild hair. What exercise had I not done in a long time that would wreck me? The Curtis P. It’s just a clean, couple of lunges and a press, no big deal. Well, it did a number on the ol quads and I felt great afterwords. I wrapped up with some kettlebell swings and med-ball sit-ups.

Do work, be rad.

Warm-up

2 rounds

x10 squats

x10 push-ups

x10 sit-ups

2 rounds

x20 single-arm KB swings

x10 squats

x10 push-ups

Training

x6 deadlifts

7 rounds

x1 hang muscle clean

x1 hang power clean

x1 hang clean

4 rounds

x4 Curtis P’s

x3 Curtis P’s

x3 Curtis P’s

x3 Curtis P’s

4 rounds

x10-15 KB swings

x10 med ball sit-ups

Doing work and a few drinks in: Sumo deadlifts and Snapbacks.

I crushed my workout today, so I decided to have some celebratory drinks. I have been to my local establishment enough, I have a “usual” (Jamo and ginger). I did my ab/core circuit today. It was day two of three (posted below). I have noticed a trend lately, sumo deadlifts. They seem to be all the rage now-a-days. Now, I am not here to knock them, but I am curious why they have become more prominent in today’s workout world? Have people with little hip flexibility given up? My concern is for the men only. When I see you only doing sumo, I think you’re a pussy. I use the sumo stance, when I want to high pull afterwords. I have nothing against people who sumo, except if that is the only type of deadlift you do. Hell, people probably look at me when I walk in with my sweatband thinking “what’s up with that guy?” Do I care? No. But, if you only sumo, you should take a little ok in the mirror and re-evaluate your life.

Oh, and SnapBack hats in the gym are lame. Wear a sweatband.

Do work.

Warm-up

4 rounds

x10 squats

x10 sit-ups

Training

3 rounds

x10 (per leg) walking lunges

x10 slash-to-halo (or back extensions with weight)

x10 bus driver rotations (use landmine)

x10 single arm ab squat (use landmine)

x10 single arm lift and twist (use landmine)

x10 push-ups with row

x10 inverted row

x10 single arm static dumbbell curl

x15 push-ups

Stretch

Do Work: 8 DEC 17

I did some barbell work today, kinda making it up as I went. I knew I wanted to deadlift and clean, but wasn’t sure how it would pan out. I did my normal foam rolling and basic body warm-up. I then moved onto a couple rounds of barbell complex. This is one of my favorite warm-up routines. It hits the whole body with six different exercises continuously. There are various types of complexes you can do, but this one has it all. Deadlifts, bent over rows, hang-clean, front squat, push-press, and back squat. 6 reps of each and add weight as you like. Once the training was done, I rounded it out with some medicine ball sit-ups and a post workout cheeseburger. Do work.

Warm-up

3 rounds

x10 sit-ups

x10 squats

x10 push-ups

3 rounds

Barbell complex (increasing weight)

Training

3 rounds

6 deadlift

10 jump knee tuck

3 rounds

10 hang clean

10 jump squat

3 rounds

6 shoulder press

10 jump lunge

3×15 med-ball sit-up