01-14-13 01:00 PM - Post#759398    

Finally returned (too soon) from New Zealand yesterday, and per my thread on PL in the Dan John deck, it's now time for me to start a log.

I am coming off a month with absolutely no lifting, which I haven't done in years. Unsurprisingly, I suppose, I feel great. The fact that I was on vacation the whole time probably has something to do with that, though...

Goals for 2013 (in competition):

Olympic hammer – 130’ (probably ambitious given that I’ve never really thrown it, but I’ll give it a go)

Highland events: 16 sheaf – 27’; 56 WOB – 12’ (standing); 42 WOB – 15’ (standing); 56 for distance – 25’; 42 for distance – 35’; 28 for distance – 50’; open stone – 37’; 22 hammer – 70’; 16’ hammer – 90’; caber – turn them all.

DL – 445; BP 275 (165 lb class)

I had hoped to add a 60m sprint goal, but it turns out the last indoor meet of the all-comers season in my area is in like three weeks, so I probably won't have enough time to prepare for that one.

My main non-competition goal for this year is to simplify everything, including training. Accordingly, I'll be starting PTTP as my main lifting program, modified as set out by Pavel here:
http://kbforum.dragondoor.com/showthread.php?t=147806&page=1 (for anyone who doesn't like clicking, you just replace the 10% lighter set with a triple, then a double with your top-set weight and replace the side press with the bench).

I am starting very low - around 50% – and am hoping that, by incorporating wave cycling, I can keep this as my lifting program for most of the year, with two-week PM blocks as needed to refresh). I will probably do a few sprints on either Saturday or Sunday most weeks, as weather allows.

I had planned to do a modified modified version that included carries, curls, etc, but decided that I would do the program as written, something I probably last did around the same time I took a month off of lifting.

Starting in April, or whenever it gets warm, I plan to throw on the weekends – mostly Olympic hammer and overhead/underhand shot throws, with a few discus throws for fun. I may train highland events once a month.

I plan to throw hammer and possibly discus in at least three all-comers meets in the early summer.

In mid-July, I will switch my throwing focus to highland games. I plan to compete in two games -- one at the beginning of September (open class) and one at the end of September (lightweight class).

After the last games, I will consider switching to a Justa singles routine for October & November, concentrating on DL and bench, and stop throwing on weekends.

I plan to participate in the Virginia State & Christmas Classic PL meet (my first meet) in early December. This is a 100% raw, single-lift meet (or was last year). I will compete in DL and BP only, probably skipping the curl competition.

Then I will take the rest of the year off…

First workout today:

Warmup since I had done nothing for a month -- two rounds of 5 swings, 5 goblet squats, five pushups, with a few shoulder dislocates and wrist and elbow circles thrown in.

Weights, hilariously, are in pounds. Hey, I'm trying to build momentum here...

DL 185 x 5; x 3; x 2
Bench 115 x 5; x 3; x 2

Re: BrianBinVA's 2013 Training Log
01-15-13 08:41 AM - Post#759476    

• BrianBinVA Said:

GOOD LUCK WITH YOUR GOALS, WOW THATS A LOTA HARD WORK .RAYX FROM QUINCY MA

BrianBinVA's 2013 Training Log
01-15-13 02:30 PM - Post#759538    

Day 2 -- same warmup as above. Weights still hilarious.

B -- 120 x 5, 3, 2
DL -- 190 x 5, 3, 2

Only six hours of sleep last night after plumbing emergency, but I guess I still have reserves built up from vacation -- feeling ok today, but def need to get to bed early; sleep is a priority in 2013.



Edited by BrianBinVA on 01-15-13 02:33 PM. Reason for edit: No reason given.

01-16-13 02:31 PM - Post#759669    

Day 3 -- same warmup as above. Weights still hilarious.

B -- 125 x 5, 3, 2
DL -- 195 x 5, 3, 2

Should mention all bench reps are paused for a three-count.

01-17-13 02:32 PM - Post#759765    

Workout 4 -- same warmup; hilarity of weights continues

B -- 130 x 5, 3, 2
DL -- 200 x 5, 3, 2

Have to fight exercise creep. Now that I am working out in my office gym, there is only one bar, which is on the bench, and someone was using it when I went in today, so I did a couple of getups. Then a couple of sets of three pullups. Just waiting. I really try to go when the place is empty, but damn these people coming in to lift at 2 o'clock and making me do extra exercises...

01-18-13 03:10 PM - Post#759873    

Workout 5 -- same warmup; big plates! Not many, but still.

B -- 135 x 5, 3, 2
DL -- 205 x 5, 3, 2

Realized I haven't done any stretching in the month I was gone or since I got back, so threw in a few yoga poses for the hips, some other hip flexor stuff, and some chest/shoulder/tricep stretches.

Hoping it will be warm enough tomorrow to get some sprints in.

01-19-13 12:57 PM - Post#759953    

Few sprints. Emphasis on few. 5 x 20 yards.

Haven't done anything quick or explosive in a few weeks, and since I've decided to leave the indoor 60m goal for next year, I'll probably keep the sprint volume really really low for the time being, but it is something I enjoy doing, and am glad to be back to it.

01-22-13 03:22 PM - Post#760238    

Jan. 22, 2013

Will start to track workouts by date, not number.

Same warmup.

B -- 145 x 5, 3, 2
DL -- 215 x 5, 3, 2

Few stretches and 2x10 reverse crunches

Missed yesterday due to total shutdown of DC for inauguration. Instead I walked around the yard and tested the weight of various stones. The best/heaviest one is a really awkward shape -- I may need to go look around local streams for a nice big one with a more cylindrical shape.

01-23-13 02:33 PM - Post#760349    

Jan. 23, 2013

Same warmup.

B -- 150 x 5, 3, 2
DL -- 220 x 5, 3, 2

Slowly, slowly

Few stretches, 2x10 reverse crunches and 2 x 5 (light) gripper

Sleep has been dogsh*t this week due to work emergencies, but should be able to get back on track tonight and tomorrow.

01-24-13 02:38 PM - Post#760471    

Jan. 24, 2013

Same warmup.

B -- 155 x 5, 3, 2
DL -- 225 x 5, 3, 2

Hey, it's a long term progression...

Few stretches, 2x10 reverse crunches and 2 x 5 (light) gripper

01-25-13 02:40 PM - Post#760627    

Jan. 25, 2013

Same warmup.

B -- 160 x 5, 3, 2
DL -- 230 x 5, 3, 2

keep reminding myself it is a long term progression; I will lift five days per week, and nothing will feel hard...

Few stretches, 2x10 reverse crunches and 2 x 5 (light) gripper

This is the end of my first two-week block, and while that is not nearly long enough to comment, I am really digging the program thus far. Will write something longer after six or eight weeks.

Loads next week will wave down.

BrianBinVA's 2013 Training Log
01-28-13 02:56 PM - Post#760887    

Jan. 28, 2013

Same warmup.

Weights waved down for start of second two-week block.

B -- 125 x 5, 3, 2
DL -- 205 x 5, 3, 2

Few stretches, 2x8 ab wheel rollouts and 2 x 5 (light) gripper.

Did ab wheel from the knees. I used to be able to do these for sets of 10 on my feet, but that was back in my Crossfit days, circa 2008 -- will work back up to that level.

Edit for my own recall -- did nothing training-related this weekend, except sleeping for 12 hours Saturday night/Sunday.



Edited by BrianBinVA on 01-28-13 03:10 PM. Reason for edit: No reason given.

01-29-13 02:31 PM - Post#760985    

Jan. 29, 2013

Same warmup.

B -- 130 x 5, 3, 2
DL -- 210 x 5, 3, 2

Few stretches, 2x5 ab wheel rollouts and 2 x 5 (light) gripper.

Back on my feet for the ab wheel, rolling the wheel into the wall at the end for assistance. Five shoes from the wall. Estimate that I will be back to doing full rollouts on my feet in about two months of doing rollouts every day.

Query whether I should just do rollouts every day, or mix in some L-sit work for variety. Questions, questions.

01-30-13 02:22 PM - Post#761084    

Jan. 30, 2013

Same warmup.

B -- 135 x 5, 3, 2
DL -- 215 x 5, 3, 2

Few stretches, 2 x 5 (light) gripper.

Too sore for ab wheel today.

30 min walk with my wife at lunch -- will keep doing these walks as weather allows.

01-31-13 02:42 PM - Post#761216    

Jan. 30, 2013

Same warmup.

B -- 140 x 5, 3, 2
DL -- 220 x 5, 3, 2

Few stretches, 2 x 5 ab wheel (wheel into the wall, standing five shoes from the wall), 2 x 5 (light) gripper.

30 min walk with my wife at lunch, and am hoping to add an evening walk around the same length as well.

Sleep not the greatest the last couple days; stressed over an argument with my parents, which I am surely too old to still be having.

02-01-13 02:27 PM - Post#761298    

Feb. 1, 2013

Same warmup.

B -- 145 x 5, 3, 2
DL -- 225 x 5, 3, 2

Few stretches, 2 x 5 ab wheel (wheel into the wall, standing five shoes from the wall), 2 x 5 (light) gripper.

One hour walk.

Punch that clock.

02-04-13 02:26 PM - Post#761532    

Feb. 4, 2013

Same warmup.

B -- 150 x 5, 3, 2
DL -- 230 x 5, 3, 2

Few stretches, 2 x 5 ab wheel (wheel into the wall, standing five shoes from the wall), 2 x 5 (light) gripper.

Really enjoying the view from the park bench. There's like, flowers and ducks and stuff.

Nothing physical of note this weekend -- we are still moving into our new home -- does furniture shopping count? I was all prepared to channel my inner Ricky Bruch and dust some snow off the circle, followed by smashing some lights and a huge needle muscle biopsy, but it was not to be.

02-05-13 02:37 PM - Post#761651    

Feb. 5, 2013

Same warmup.

B -- 155 x 5, 3, 2
DL -- 235 x 5, 3, 2

Few stretches, 2 x 5 ab wheel (wheel into the wall, standing five shoes from the wall), 2 x 5 (light) gripper.

The gripper I am using is 100 lbs; I will keep using that one till probably the end of this month, then move to the 150 for a couple months, then the 200, etc. I have a set that goes to 350. But pretty sure I won't need that one this year...

Also pretty sure I have by far the most boring log in here, but I'm determined not to try to sexy it up.

02-06-13 02:35 PM - Post#761781    

Feb. 6, 2013

Same warmup.

B -- 160 x 5, 3, 2
DL -- 245 x 5, 3, 2

Few stretches, 2 x 5 ab wheel (wheel into the wall, standing five shoes from the wall), 2 x 5 (light) gripper.

Someone with stats pretty close to mine (bodyweight a little higher, DL a little lower, but I digress) posted a thread on StrongFirst today about 10-lb jumps on the DL, and Pavel told him to use 10 pounds, so I will do that. Keeping 5 pounds for bench, and will continue to cycle.

Felt a little tweak on the ab wheel today. Probably jumped into it too much after not doing any hard ab work for awhile. Will probalby skip direct ab work tomorrow and Friday, and then start back next week with something easier (maybe L-sits).

02-07-13 02:50 PM - Post#761884    

Feb. 7, 2013

Same warmup.

B -- 165 x 5, 3, 2
DL -- 255 x 5, 3, 2

Few stretches, 2 x 5 (light) gripper. As stated above, no direct ab work today or tomorrow.

Re-worked my planned weight progession based on Pavel's reco for 10-lb jumps on DL. Feeling good about it.

02-08-13 06:24 PM - Post#761986    

Feb. 8, 2013

Same warmup.

B -- 170 x 5, 3, 2
DL -- 265 x 5, 3, 2

Few stretches, 2 x 5 (light) gripper.

Have to start getting more sleep. Have to. From 9-10 hours every night on honeymoon to 6-7 now is not a change I need or want to keep up.

02-11-13 02:28 PM - Post#762193    

Feb. 11, 2013

Same warmup.

Cycling down -- beginning of mini-block 3.

B -- 135 x 5, 3, 2
DL -- 225 x 5, 3, 2

Few stretches, 2 x 5 (light) gripper, 3 x 15 second L-sit.

Pretty good sleep this weekend. Physical activity: weekend volunteer park cleanup in our neighborhood. Split some firewood Sunday. Not a lot, but felt good.

02-12-13 02:33 PM - Post#762293    

Feb. 12, 2013

Same warmup.

B -- 140 x 5, 3, 2
DL -- 235 x 5, 3, 2

Few stretches, 2 x 5 (light) gripper, 3 x 15 second L-sit.

Have been doing the LeanGains fasting model, time-wise, but not following everything to a "t" -- may start some pre-workout BCAAs.

02-13-13 02:36 PM - Post#762403    

Feb. 13, 2013

Same warmup.

B -- 145 x 5, 3, 2
DL -- 245 x 5, 3, 2

Few stretches, 2 x 5 (light) gripper, 3 x 15 second L-sit.

Took 5g BCAAs before the workout; no noticeable difference.

Also experimenting with a slightly wider grip -- pinkies on the rings. This is about two inches wider for each hand than I have been going. Felt different, for sure. Not better. But maybe that's just the groove (or lack of it). Will stick with it for a few weeks and see what I think.

02-14-13 02:56 PM - Post#762469    

Feb. 14, 2013

Same warmup.

B -- 150 x 5, 3, 2
DL -- 255 x 5, 3, 2

Few stretches, 2 x 5 (light) gripper, 3 x 15 second L-sit, 2 x 10 reverse crunches.

5g BCAAs before workout.

Pinkies on the rings. Felt better today.

Added some hurdle walkovers (really Smith machine bar walkovers, my gym at work doesn't have hurdles) -- think the L-sits are making my hip flexors tight. A sure sign I'm doing them wrong...

02-15-13 03:08 PM - Post#762575    

Feb. 15, 2013

Same warmup.

B -- 155 x 5, 3, 2
DL -- 265 x 5, 3, 2

Few stretches, 2 x 5 (light) gripper, 3 x 15 second L-sit.

5g BCAAs before workout.

Pinkies on the rings. Felt better today.

Kept the Smith machine walkovers.

Now looking like it is going to snow and I'll have to work anyway this weekend, so not a great sign for hammer drills, which I was hoping to start outside. We shall see.

02-18-13 02:53 PM - Post#762785    

Feb. 18, 2013

Same warmup.

B -- 160 x 5, 3, 2
DL -- 275 x 5, 3, 2

Few stretches, 2 x 5 (light) gripper, 3 x 15 second L-sit.

5g BCAAs before workout.

Moved grip back to old one -- pinkies about an inch inside the rings; it just feels better there for me.

Kept the Smith machine walkovers.

Snow and work this weekend, so not much activity. Walked about an hour and did some tumbling on Saturday; nothing much yesterday.

02-18-13 07:56 PM - Post#762808    

Hey, Brian, nice workouts! Where are you located? I'm normally in NZ but am in DC for the year. I really want to find somewhere to actually throw, but it's not easy on Capitol Hill :)

Lyn

02-19-13 08:36 AM - Post#762852    

Hi Lyn -- going very slowly with the workouts...

My wife and I live in Alexandria, VA, so just across the river from you.

I have a Highland Games throwing group that meets on at least one weekend day per week in the spring/summer, and am currently seeking olympic hammer throwing partners (or, more accurately, someone to teach me how to throw it). There are a couple of people on the Potomac Valley Track Club Facebook page that seem to throw when the weather is nice -- I am hoping to hook up with them and hit a few all-comers' meets this summer.

Capitol Hill is tough for sure, but there are a few places with rings around -- what do you want to throw? A few have space only for shot...

02-19-13 09:31 AM - Post#762860    

Hey Brian, thanks! I throw hammer and heavy weight -- am just getting an indoor weight made for me. So I could use a shot circle for that. If I find a place to do hammer, I'll buy one of those. So let me know what you find!

I've been throwing for a couple of years -- master's beginner --so I'm pretty inexperienced but would be keen to throw anytime. Have joined that facebook page, thanks.

02-19-13 10:16 AM - Post#762864    

Sounds good, Lyn -- the best place I've found to throw in terms of a real setup is Falls Church High School -- it's not super close, but there are a ring, cage, and large field there. There is also never anyone out there, so that is nice.

02-19-13 06:55 PM - Post#762909    

Feb. 19, 2013

Same warmup.

B -- 165 x 5, 3, 2
DL -- 285 x 5, 3, 2

Few stretches and nothing extra. No grip, no abs.

Long day at work, and had to work out in the evening (fed) as opposed to my usual mid-day (fasted).

No BCAAs before workout.

Crappy workout today -- need to up my sleep and protein intake. One issue I find with IF is that it is hard to eat as much protein. Adding back one shake for now, and may add a second before bed in a couple weeks.

BrianBinVA's 2013 Training Log
02-20-13 02:36 PM - Post#763004    

Feb. 20, 2013

Crap workout.

Same warmup.

B -- 170 x 5, 3, 2
DL -- 295 x 3, 3, 2

Few stretches, 2 x 5 light gripper, 2 x 10 reverse crunch.

5g BCAAs before workout.

Crappy workout again today -- two in a row. This is day 37 (workout 27) of this macrocycle, and I think some changes may be in order.

Thinking of doing a six-week/40-day "same, but different" cycle with snatch-grip DLs and barbell presses, then cycling those w/conventional DL and bench in six-week blocks. Posted a question about the plan on StrongFirst; will see if Pavel responds...

Alternatively, going to go back to 5-lb jumps on DL -- 10 lbs a day is too much; I can't handle 100 lbs in two weeks, even cycling down.



Edited by BrianBinVA on 02-20-13 02:40 PM. Reason for edit: No reason given.

02-21-13 02:31 PM - Post#763120    

Feb. 21, 2013

Same warmup.

B -- 175 x 5, 3, 2
DL -- 275 x 5, 3, 2

Few stretches, 2 x 5 light gripper, 2 x 10 reverse crunch.

5g BCAAs before workout.

Pretty tired this week; just coasting on DL for the last couple workouts of this 40-day cycle.

02-22-13 02:52 PM - Post#763197    

Feb. 22, 2013

Same warmup.

B -- 180 x 5, 3, 2
DL -- 275 x 5, 3, 2

Few stretches, 2 x 5 light gripper, 2 x 10 reverse crunch.

5g BCAAs before workout. This workout was done after a 24-hour fast, which I sort of stumbled into. MUCH harder than the usual workout after a 16-hour fast. Wouldn't really recommend lifting after a 24-hour fast too often!

Just coasting on DL for the last couple workouts of this 40-day cycle; today was the last day -- Monday starts 40-day cycle # 2 -- snatch grip DL and standing press.

Really enjoyed my first 40-day cycle. Nothing hard, just building a base. Tired out at the end, but I think that is more due to poor sleep than anything.

BrianBinVA's 2013 Training Log
02-25-13 02:48 PM - Post#763423    

Feb. 25, 2013

Same warmup.

Day 1 of second 40-day block -- press and snatch-grip DL. Each set of presses starts on the floor.

P -- 115 x 5, 3, 2
SnDL -- 185 x 5, 3, 2

Going back to starting very low and building slowly, which seems to work better for me.

Clearly de-acclimated from any overheard work; hopefully it comes back soon.

Few stretches, 2 x 5 light gripper, 2 x 10 reverse crunch.

No BCAAs before workout -- forgot to take it.

First hammer "workout" of the season yesterday; good number of winds and some wind-and-enter drills. Definitely been awhile since I did anything rotational -- feeling the dizziness during the turns!

Also got some sprints in -- nothing fancy -- 6 x 40 yards. Haven't done them in awhile, but hoping it will be warm enough now to get them in every week.




Edited by BrianBinVA on 02-25-13 02:49 PM. Reason for edit: No reason given.

BrianBinVA's 2013 Training Log
02-26-13 02:41 PM - Post#763495    

Feb. 26, 2013

Same warmup.

P -- 120 x 5, 3, 2
SnDL -- 190 x 5, 3, 2


Few stretches, 2 x 5 light gripper, 2 x 10 reverse crunch.

5g BCAAs before workout.

Nothing in particular to report; overhead doesn't feel as good as it should, though. Guess that's what I get for not doing it...



Edited by BrianBinVA on 02-27-13 09:21 AM. Reason for edit: No reason given.

BrianBinVA's 2013 Training Log
02-27-13 02:42 PM - Post#763568    

oops -- double post



Edited by BrianBinVA on 02-27-13 02:43 PM. Reason for edit: No reason given.

02-27-13 02:42 PM - Post#763569    

Feb. 26, 2013

Same warmup.

P -- 125 x 5, 3, 2
SnDL -- 195 x 5, 3, 2


Few stretches, 2 x 5 light gripper, 3 x 5 hanging leg raise.

5g BCAAs before workout.

02-28-13 02:47 PM - Post#763663    

Feb. 28, 2013

Same warmup.

P -- 130 x 5, 3, 2
SnDL -- 200 x 5, 3, 2


Few stretches, 2 x 5 light gripper, 3 x 5 hanging leg raise.

5g BCAAs before workout.

03-01-13 02:39 PM - Post#763746    

March 1, 2013

No warmup today -- skipped it to attend the head of our office's birthday. Also skipped the cake there, though.

P -- 135 x 5, 3, 2
SnDL -- 205 x 5, 3, 2


Few stretches, 2 x 5 light gripper, 3 x 5 hanging leg raise.

5g BCAAs before workout.

135 x 5 felt heavy. Maybe the lack of warmup, maybe not. Have a cycle down planned next week, so good timing.

03-03-13 08:11 PM - Post#763920    

Did you notice any changes in body composition from the first 40-day cycle, Brian?

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

03-05-13 09:51 AM - Post#764051    

Al, I've probably lost 5 pounds or so -- down to 170 now. I've been doing the 16-8 fasting (or "not eating") thing, and it's been really working well for me. Noticably more muscle in shoulders, traps, glutes and calves, pants are looser in the waist. I feel like not stressing the body through workouts has also helped.

Now that it is warmer and I will hopefully be able to get some sprints in on the reg, I imagine body comp changes will be even quicker...

03-05-13 09:55 AM - Post#764053    

March 4, 2013

Had some contractors at the house, so worked from home today = no barbell. Did an improvised workout with my 56 lb highland games weight.

Warmup -- 2 x 5 swings, goblet squats, pushups.

Workout -- 3 x 5 single-arm swings L & R; 3 x 3 presses. Pressing the block weight is really awkward.

Few stretches, 2 x 10 reverse crunch.

Bottom line -- need to get a KB or two to keep at home (mine is at the office for regular workout warmups). Don't think I'd want to try to use the 56 for swings or presses very often, but it'll do in a pinch! Back at the office today, so have acecss to barbell.

Weekend -- about an hour's walking on Saturday and Sunday. Some light yardwork Sunday.

Actual workout Sunday -- 10 sets of hammer winds (two hands); 10 x wind & enter drill. 8 x 30 meter sprints (just take a couple of big walking strides and take off; not worried about dead stop starts at the moment -- just want to get the movement integrity back)

03-05-13 02:55 PM - Post#764079    

March 5, 2013

Usual warmup.

P -- 125 x 5, 3, 2
SnDL -- 215 x 5, 3, 2


Few stretches, 2 x 5 light gripper, 3 x 5 hanging leg raise.

5g BCAAs before workout.

Think I will take my kb home today in case they are right about the snow we are supposed to be getting...

03-06-13 03:18 PM - Post#764200    

March 6, 2013

So the theme of this week is "improvised workouts"

Usual warmup.

We were supposed to have a huge snowstorm in the DC area today (and still may, I guess), so some personnel were given the day off. Unfortunately this includes the guys who run the gym, which wouldn't be a problem except that if a gym staffer isn't in the gym, the only barbell is locked in a closet that I don't have access to. So...

Single DB P -- 65 x 5, 5
DB RDL -- 75 x 5, 5


Few stretches, 2 x 5 light gripper, 3 x 5 hanging leg raise, 2 x 10 reverse crunch.

5g BCAAs before workout.

Ordered a new 32k bell to keep at home -- planning to add one conditioning workout per week (swing and suitcase carry based, Saturday mornings)

03-07-13 02:42 PM - Post#764295    

March 7, 2013

Usual warmup.

P -- 135 x 5, 3, 2
SnDL -- 225 x 5, 3, 2


Few stretches, 2 x 5 light gripper, 3 x 5 hanging leg raise, 2 x 10 reverse crunch.

5g BCAAs before workout.

Finally got to do the workout I was planning!

Signed up for a backyard highland games (all events but sheaf and light hammer) on 3/16, so I should probably get some practice before then. Worked my glide tech a little (empty hand) in the gym today; weird looks all around. Wasn't planning to do any HG throwing till July, but some buds organized this and it'll just be for fun (and laughs, since I'll be throwing the 56 @ 170 lbs).

03-07-13 07:44 PM - Post#764335    

Sounds like a good time, Brian. Can't wait to hear how you blew away all the big guys!

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

03-08-13 10:02 AM - Post#764382    

Haha -- thanks Al, but ... there will be some very good throwers there, and I don't think I'll be blowing away anyone. Well, maybe a couple of the ladies, but maybe not...

03-08-13 02:35 PM - Post#764415    

March 8, 2013

Usual warmup.

P -- 140 x 5, 3, 2
SnDL -- 230 x 5, 3, 2


Few stretches, 2 x 5 light gripper, 3 x 5 hanging leg raise, 2 x 10 reverse crunch.

5g BCAAs before workout.

Will try to get some HG event practice in Saturday & Sunday since I signed up for a comp next weekend...