Pop's Garage Gym: kettlebells, bodyweight, deadlifts, squats and pull-ups.

Time to hunt seashells?

2009-01-20T10:28:00.001-08:00

has any one checked the ocean levels?
they're dropping, now, right?

I'm very sorry to see him go.

2009-01-20T10:23:00.000-08:00

Bush was the president we yearned for after Clinton's look-at-me, rockstar presidency.
Remember wishing for a grown-up?
We got him.
Hard-nosed and persistent.
A good example of persistence in the face of withering fire.
But by no imagination was he a conservative.

I'm also glad McCain isn't being sworn in now.
Because the same people that denigrate conservatism "because of Bush" would do it "because of McCain."

Now, though, it's all up to you lefties.
Here's hoping for another eight without any attacks on American soil.

Because he's "preternaturally cool"

2009-01-20T09:47:00.000-08:00

Like this.
Or this.
Or this.

Can't wait for Jacob Weisberg's B.H.Oism of the Day... bet that's soon coming.

I really hate belonging

2009-01-19T12:18:00.000-08:00

Maybe this explains my stance - a knee-jerk contrarian.

So honey, how was your day?

2009-01-18T16:48:00.000-08:00

Strong men thronged by nations of cowards.

Against the tide

2009-01-18T11:11:00.001-08:00

Most people's work seems to degrade over time.
Not Anthony DiLuglio.
Check out his "Anatomy of a TGU" here.

He's a fantastic teacher.

Today's Writing Count & Workout

2009-01-18T02:13:00.000-08:00

4284 words - 3 more chapters!

Workout:
BUP: 24/5, 24/5, 28/3, 28/1, 24/4
OAP Practice: 15, 15, 20, 20, 25
Pull-ups: 20/5, 24/4, 24/4, 28/2, 28/2
Decline Situps: 20/10, 20/10, 24/8, 24/8, 28/7
CoC: T/10, 1/5, 1/5, 1/5, 1/4

Feeling very weak today. Fatigued and uncertain.
Rt shoulder joint (ball/socket) pain and lower back pain. Possibly from yesterday's bridging, plow, cobra practice?

Insanity

2009-01-17T15:12:00.000-08:00

Repeating the same action, expecting different results.

The Black Knight

2009-01-17T15:09:00.000-08:00

I'm not dead yet! Come back here! You coward!!!

Note: Hamas leaders have repeated, however, that the group will not respect any cease-fire as long as Israel remains inside Gaza.

This will come back to haunt Israel.

Not like this any more!

2009-01-17T14:59:00.001-08:00

Watching A Bridge Too Far.

They truly don't make them like this any more - and I'm only speaking of quality, not of the obvious dearth of patriotism in Hollywood now.

Spartan!

2009-01-17T09:46:00.000-08:00

Well, he thinks he is. Or he wants you to think he is.

I've got money saying his girlfriend is half his age an in awe of his "achievements" and guru-like pronouncements of wisdom.

If you want to run around outside and play in the dirt - great - but don't try telling me that we should emulate a troglodyte's physique or lifestyle. Nor is the key to happiness "releasing your inner animal" - at least not for very long.

I stuns me to read people taking advice from someone who sleeps on the floor.

But then, I wasn't around for the 60's, so maybe it's people my age and younger who fall for this "new" crap.

Today's Workout

2009-01-16T20:55:00.001-08:00

Yoga

Then Grease-The-Groove, 10 pullups, changing grips x 6 sets

Today's Writing

2009-01-16T19:53:00.000-08:00

3625 words.

Three and a half chapters until this book is done!

If at first you don't succeed...

2009-01-16T18:12:00.000-08:00

try, try again. Then quit. No use being a damn fool about it.

In this corner:
Jose Feliciano: blind classic guitarist
Russian beauty pageant kettlebell jugglers

Their opponent:
Kettlebellworx and now this:

Rich spoiled kid?
I hope he learns the value of hard work.
"Roberto Gio... whatever his stupid name is... sucks..."
Oh boy. I hope someone loves him enough to tell him, "No, you suck. Now start practicing so you can stop sucking."

This shouldn't be forgotten

2009-01-16T17:32:00.000-08:00

And I'm sure it won't be, by those affected.

I tried this once

2009-01-16T15:53:00.000-08:00

And I'll probably never again work with family.

The last time people were treated like property

2009-01-16T13:46:00.000-08:00

http://proteinwisdom.com/?p=1824

Would you rather be 60% of a person; or have the rights of a wart?

We all nod and agree - nobody in their right mind would enslave another!
Basic human decency, freedom, liberty!
We're better than that.

And, really, it's easier now. It's not like we have to face the consequences of our society's greatest crime.

Someday, my great grandchildren will shake their heads in amazement. "You mean they actually thought it was okay to kill their children? What were they thinking? It's amoral, illogical and counter-productive to survival of their species... from any aspect: religious, moral, ethical, legal - it's wrong!"

And my son, their grandfather, will shake his head in amazement how things have changed.

When the game is more important than the cause

2009-01-16T13:32:00.000-08:00

Oregon Gov. Ted Kulongoski told lawmakers Monday he wants to initiate bipartisan partnerships that address education health care, green energy and job creation.
Doing so would help spur the state’s economic recovery, Kulongoski said during his State of the State address.

If by "spur" he means, "kick it in the sides with sharp things until it dies".

To the Left, bi-partisanship means: capitulate and being to take the fall when it goes under.

What does that remind me of...? Oh, yes:

Pelosi-Obama-Reid champion the first stimulus package
The plebes (that's you and me) revolt
Dems get shaky
POR risk losing their big gov't grab, so they:

convince Repubs to go along with it, and;
tell shaky Dems, "no sweat, vote against, we've got enough Repubs"

they're wrong, the vote fails
POR blame the lack of bi-partisanship and Republican support

Amongst my favorite politicians are Kuchinich and Boehner. You know why? At least they stand up for what they believe in.

It's time to start showing up at small meetings and rallies and insistently demanding answers to uncomfortable questions.

Peeing on the campfire

2009-01-16T12:10:00.000-08:00

Remember the "Bushitler & Cheney started teh war for oil profits!" canard?

This despite the fact neither has oil holdings and the Cheneys gave 75% of their income to charity, Bush's 40%... and, yes, you're remember correctly that Biden gave less than $1000 and the Obama's has always been in the single digits.... personal integrity and public examples and all that...

Well now this.

Is it even worth the effort to catalog this?

Yeah, it is.

Because a lie loudly repeated and never countered is believed.

Gore criticizes Bush for ignoring Iraq's ties to terrorism
http://www.youtube.com/watch?v=9JE48XHKG64

Gore To Bush: You Ignored Saddam's Terrorist Ties!
http://www.youtube.com/watch?v=0h6gehCPvpk&feature=related

Al Gore: No Doubt Saddam's Weapons Are Grave Threat
http://www.youtube.com/watch?v=fFBl0fnMUVc&feature=related

President Clinton orders attack on Iraq
http://www.youtube.com/watch?v=ENAV_UoIfgc&feature=related

Clinton to Saddam: You cannot defy the will of the world
http://www.youtube.com/watch?v=Q2iOVqYBqME&feature=related

Bill Clinton: Clear Evidence of Iraqi WMD Program
http://www.youtube.com/watch?v=S0f5u_0ytUs&feature=related

Jose Feliciano... if you only know Feliz Navidad

2009-01-16T10:22:00.001-08:00

Then you know too little about Jose.

At about 1:18, watch an amazing display of hammer-ons and pull-offs. If you've ever played guitar, this'll give you the chills.

Oh, and why isn't he looking at the frets?

He's blind.

The PI, the Star-Tribune, the NY Times...

2009-01-16T10:18:00.000-08:00

It isn't that they lack the courage of their convictions.

Oh, no, Joe... remember?

2009-01-16T10:10:00.000-08:00

Dissent is patriotic.

"There are a lot of people who feel that is un-American and I am one of them."

And trust me, you're going to see a lot of "patriotism" over the next four years. You've earned it.

What got into you all of a sudden?

2009-01-16T10:06:00.001-08:00

There's far more truth here than is comfortable for the UN, the EU, and most of the ME (sticking with my two letter acronym theme.)

Superior intent. Commitment. Focus through distractions. No hesitation.

Today's Workout

2009-01-15T23:56:00.000-08:00

Intuflow & recharge

Grease-the-groove x 3:

One-arm pushups
Pistols
55lb curls
Planks
French press

Today's Writing Count

2009-01-15T23:55:00.000-08:00

5850 words.
Yeah, baby!

Stacked, double, bottoms up.

2009-01-15T14:45:00.001-08:00

Since "post-" means "after" this all makes sense

2009-01-15T14:26:00.000-08:00

To wit: "We can only imagine what we would have said had Geithner been a Bush appointee."

"Post-" Intelligencer.
"Post-"

Yes, well, how's that working out?

When men had chests... the obama-edition

2009-01-15T14:24:00.000-08:00

Then:
"When John McCain said we could just 'muddle through' in Afghanistan, I argued for more resources and more troops to finish the fight against the terrorists who actually attacked us on 9/11, and made clear that we must take out Osama bin Laden and his lieutenants if we have them in our sights. John McCain likes to say that he'll follow bin Laden to the gates of hell--but he won't even go to the cave where he lives."--Sen. Barack Obama, Democratic National Convention speech, Aug. 28, 2008

Now:
"I think that we have to so weaken his infrastructure that, whether he is technically alive or not, he is so pinned down that he cannot function. My preference obviously would be to capture or kill him. But if we have so tightened the noose that he's in a cave somewhere and can't even communicate with his operatives, then we will meet our goal of protecting America."--President-elect Barack Obama, CBS News interview, Jan. 14, 2009

Thank you, Mr. Taranto

Getting started with Kettlebells

2009-01-15T14:08:00.000-08:00

Here's my goal: As light as possible, as strong as possible, as agile as possible, as fast as possible

Ballistics: swings, snatches, cleans, clean & jerk, H2H juggling*
Grinds: Turkish getups, Bent press, Military Press, Overhead squats
Intuflow (see here for part one: http://www.youtube.com/watch?v=w1aLdYgfr3M)

If you're new at this - and this may be too damn boring and basic but it *really* pays off - for three weeks do this:

Day 1: Swings - Set a timer for 20 minutes then swing it: Five two-handed, five left-handed, five right-handed, five two-handed. Then rest as long as you need to and repeat. On day 4, 7, 10, 13, 16, 19 you're going to do at least one more rep than the prior day.
Day 2: Turkish getups. Do them like this (http://www.tacticalathlete.com/tguarticle.htm). Your first day, set a timer and do as many as you can, alternating left/right in twenty minutes. On days 5, 8, 11, 14, 17, and 20 do at least one more rep than prior days.
Day 3: Intuflow (basically calisthenics from your childhood but now that we're old(er) it's good for our joints and flexibility)

What? You're thinking, twenty minutes of workout a day is fine for TV commercials, but really? Well, not exactly. Apart from that program: walk, sprint, jump-rope, and fiddle with the kettlebell - try presses, bottom's up presses, snatches, etc. But the important thing is to get your skill practice in so that as your skill improves you can push yourself harder without that skill breaking down resulting in injury.

*I can't recommend highly enough Jeff Martone's H2H KB. Get this one (http://www.tacticalathlete.com/h2hcircuits.htm), put it on your iPOD and go. (Besides, it flat looks cool.)

The Justice vs. War Schism

2009-01-15T13:05:00.000-08:00

This is going to cause problems.

The biggest paradigm difference between myself and my (Left*) friends on this issue is that they are certain we should be dealing with terrorists as criminals.

That logic is the foundation of my friend's belief in:

Guantanemo's closure
Bush's impeachment
Illegal war
Wiretapping of foreigners is unnecessary
Rendition
"Torture"

But if Holder believes we're at war; it follows that he believes we must behave as if we're at war.

And that is going to cause enormous problems.

*You know who you are and that "Left" is a non-derisive label

Go ahead, Madam Pelosi

2009-01-15T12:38:00.001-08:00

Push for the Fairness Doctrine.

You'll get more radio stations.

We'll get more of everything else.

When men had chests... this is going to be a series, I can tell.

2009-01-15T12:22:00.000-08:00

Q: But Mr. Vice President, getting from there to here, 4,500 Americans have died, at least 100,000 Iraqis have died. Has it been worth that?

CHENEY: I think so.

Wow, I'm going to miss him. So will you, I bet. Even though we've the most qualified, best looking, smartest, wittiest... what else? Oh yeah - most humble Veep ever. Finally.

Luddites in all things

2009-01-15T12:02:00.000-08:00

Fetish. from French fétiche < Portuguese feitiço < Latin factīcius (“‘artificial’”)

Something which is believed to possess, contain, or cause spiritual or magical powers; an amulet or a talisman.
An irrational, or abnormal, fixation or preoccupation.

If you think clothing is a fad - worse, a sign of the decaying moral fiber (heh) in our society - then you'll love this.

Otherwise, you might think it's silly, festishistic* exer-porn*.

I was standing in my living room with co-owners of my former company when a Bowflex commercial came on TV. One of the guys in the room turns and says, "Oh, that's so-and-so. I want to college with him." Another asks, "So that Bowflex really works, huh?" The first guy replied, "Dunno. He worked out with weights all the time and looked just like that back then."

Think the Steve Reeves-wannabe in the video was a pudgy couch potato until he shed his clothes and began running through the jungle?

Me neither.

There's a weird, cultish phenomenon occurring in the exercise world. The strive towards simplicity and away from glittery appearance has given birth to Paleo-culture then extreme Paleo-nicity.

"What would Grok do?" is their mantra.

But truthfully, what would Grok do? He'd die. Early and often. In a great deal of pain and from all manner of disease, accident, and violent incidents.

Heard the phrase "necessity is the mother of invention"?

Wouldn't be an aphorism if "Grok" had decided barefeet was preferable to shoes. Why did the Greeks and Romans favor zaftig figures? Because it was a sign of status and success. So, truly, if you're going to take simplicity to its purist (and seemingly idolatrous) extremity, you must know you're training to be a slave.

*yes, I made those words up.

Join the NOA!

2009-01-15T11:10:00.000-08:00

Good thing there's not a 5 day waiting period for 'objects'.

A terrific example of the triumph of superior intent.

When men had chests... part II

2009-01-15T11:02:00.001-08:00

Nasal passages, meet extremely hot ~~french~~ America-pressed coffee.

Tabata: can I be critical?

2009-01-15T10:49:00.001-08:00

First read and watch this.

Back?

Didn't look like much of a sprint, did it?

But here's the thing: it's *your own* 100% effort in those 20 seconds.
I've found that it requires constant mental effort to keep up anything near "max" pace even for 20 seconds. And in the beginning - rounds 1 and 2 - I find myself holding back. Conserving (which maybe genetic, heh) my energy...
Constant attention is required.
All for a 4.5 minute exercise (Tabata first suggested 9 sets, not 8, AFAIK.)

So, think you're a stud?
Try it.

For openers, get one of these and try this... you'll thank me during phase 3 but hate me during phase 1. But c'mon - it's only three sets of three exercises!

20 seconds: High Knee Jumps
10 seconds: Rest
20 seconds: Sprint
10 seconds: Rest
20 seconds: Jump Rope
10 seconds: Rest
(repeat 3 times for total of 4.5 minutes)

When you High Knee Jump, it's as high as you can as fast as you can. When you sprint, it's all out, pump your arms, push, lean, go! When you jump rope, it's as fast as you can go. Double sprint. Fast swing. Go!

If you can do more than 5 High Knee Jumps in your 3rd round, I'll bet you didn't put enough into it.

For the record, I don't care who does it

2009-01-15T08:46:00.001-08:00

(n) justice (judgment involved in the determination of rights and the assignment of rewards and punishments)

It's nearly the ultimate irony.

I'd be happy to be extraordinarily rendered: anytime you catch me doing something illegal anywhere around the world - feel free to send me back to my own country for questioning and punishment.

Same thing should apply to Pakistani, Iranian, Syrian, Thai, English, Saudi, or any of the -stans.

That way it's culturally sensitive *and* equal treatment.

Twice as hard for half the money

2009-01-15T08:09:00.000-08:00

So that's like a 400% disparity, n'est pas?

I *know* people haven't changed all that much. Graft, corruption, pay-for-play... hypocritic application of circumstantial values - none of it's new.

I just wish it was.

Because then I could say... "remember the good old days? when men were men and a nickel cigar was worth smoking?"
And you'd nod your head, squint your eyes and reply, "Yes, well, that was then."

How do you win a fight with a girl?

2009-01-15T07:39:00.001-08:00

Isn't this why the Geneva Convention was established?

Wasn't it about putting rules, civility, etiquette to war?

Hamas fights from:

Schools
Civilian homes
Hospitals
Mosques
UN facilities

DF returns fire and Ban Ki-Moon, the UN Secretary General, castigates them. Say, Ban, what should they have done?

They wish to change the battleground: from soldiers, guns and bombs to reporters, cameras and broadcasts. The media battlespace is replete with anti-Israel propaganda - and it's only here Hamas can win.

Lurking behind here is the "we're better than that" argument.

When we declared our independence and the first bullets flew at Lexington and Concord the British were better than that.... they stood in the open, like gentlemen, lined up and fired volleys - they expected war to be the *trading* volleys until the last man stood.

Insane?

We thought so. We sought cover and concealment and they mocked our lack of breeding and civility. They wore uniforms - we didn't (violating the holy, though not-yet-existent Geneva Convention).

Were I an Israeli, I wouldn't want to be the country that died because of their belief in the ultimate righteousness of the Geneva Convention.

I'd wish to be the country that viewed it as a contract: to which all are a party or none are a party.

Just bought tickets to an off-Broadway production

2009-01-14T22:24:00.000-08:00

20% of the final cost of tickets - just tickets - was "convenience charges" and "order processing fee".

Then there's the mailing fee. To get PDF tickets - *not actually a physical product* - it's $2.50 per ticket.

Bah.

"Your groceries come to $100. But for the privilege of handing us money, we're going to charge you $20. Oh, you have coupons? Well that'll be another $20. Your new total is $140. Thanks for shopping with Ticketmaster!"

But you still bought them, I can hear you thinking.
"Yeah, I bought them," Danny Vermin said, "once."

It's like that con... what do they call it?

2009-01-14T21:47:00.000-08:00

Bait and something...?

It's got the EU, "artists", and prejudice!

2009-01-14T21:35:00.000-08:00

What's not to like?

Today's Writing Count

2009-01-14T16:54:00.001-08:00

2200 words

Because "Dick Butkus" sounds like "Dick Butkus" in any language

2009-01-14T15:38:00.000-08:00

Via CAO.

When men had chests.

2009-01-14T15:30:00.000-08:00

Heard that comment and loved it.
I think it applies here.

What kind of M&Ms does Mr. Rourke like?

2009-01-14T15:26:00.000-08:00

De plain, boss, de plain!

Looks like Kirk outlasted Khan despite his rich Corinthian leather.

And, yes, I think that's all I could squeeze into this.

Why I'm not afraid the "secret" will get out

2009-01-14T14:36:00.000-08:00

Because of kettlebellworx - the attempt by an apparent fitness model to paint kettlebells pink, decorate them with his glue gun, and tell his acolytes he's found a secret yet somehow easier way of achieving their goals.

Easy paths achieve small goals.
It never seems to fail.

See,
First there was whisky.
Then they added ice cubes.
Then water.
Then sweet & sour mix.

Sure, it's all whisky. But to say a Whisky Sour is equivalent to Whisky Neat is silly.

To say this is kettlebelling, is also silly. And this just makes it funny.

So don't worry. Your secret's safe because the secret's hard work. And that's elusive.

Struggling to decide what to do with your life?

2009-01-14T13:37:00.001-08:00

Have you considered a career here?

http://www.islandreefjob.com/
http://www.islandreefjob.com/#/en/most-popular
http://www.islandreefjob.com/#/about-the-job/faq
http://www.islandreefjob.com/#/about-the-job/application-selection-process

Yes, I know... I should be writing... Starting... now!

Today's Workout

2009-01-14T12:25:00.000-08:00

Get-ups and Pressing

Mardstyle TGUs*

16kg, 5 + 5
20kg, 5 + 5
24kg, 5 + 5

Bent Press**

24kg, 5 + 5
24kg, 5 + 5

Alternate Military Press

32kg, 4 + 4
32kg, 4 + 4

Inverted situps

5, 5, 5

*'Mardstyle', if you recall, is my title for combining Martone's roll-over with the hardstyle bridge when doing the TGU. The sequence: press, rollover face down, roll back, TGU with gymnastic bridge, stand, back down, TGU with gymnastic bridge, that's one.

**When I learned the Bent Press years ago you didn't end the movement with the kettlebell overhead. You ended with it racked: coming out of the bent press was a reversal of the movement to begin it. Now, though, the exit from the bent press is identical to the exit from a windmill. And that *kills* my right shoulder. There's a twinge, grind, and nerve-tweaking pop as I stand up. So I keep that baby light, trying to find the non-painful groove...

Today's Writing Count

2009-01-13T17:42:00.000-08:00

3583 words so far. Taking a break. Break 5k today? I bet...

**Updated: 5017. Oh yeah...

Meat here, and you don't have to pick through much to get it

2009-01-13T15:26:00.001-08:00

http://www.targetfocustraining.com/blog/2009/01/absence-of-choice.html

Today's Workout

2009-01-13T14:49:00.001-08:00

Back to Ballistics!

Martone's H2H Circuits, 1-10
Snatch Series
- Linked Snatches, 2 x 24s: 3 - 4 - 5
- Double Snatches, 2 x 24s: 5 - 5
- One-Arm Snatches, 40kg: 5
Clean/Long-cycle Clean & Jerk Series
- Linked Cleans, 2 x 32s: 5 - 5
- Double Long Cycle Clean & Jerk, 2 x 32s: 5 - 5
- One-Arm Long Cycle Clean & Jerk, 32kg: 5, 40kg: 3, 48kg: 1

Took about an hour.
I'm torn whether the H2H was good to begin with because I had warmed up the movement nicely or bad to begin with because I was relatively smoked and needed a 5 min walking break to recover...

Thus far EIH has not recurred.

Haiku Review: Cigars, Partagas Black Maximo

2009-01-10T19:48:00.000-08:00

Partagas Black Max
Salt, coffee and chocolate
Hate to set it down

Haiku Review: Cigars, Man O'War bellicoso

2009-01-10T19:47:00.000-08:00

Unfortunately
Man O' War Bellicoso
Yuck. Stick with Toro

Haiku Review: Movies, Valkyrie

2009-01-10T19:46:00.000-08:00

Nazi war movie?
Let's not bother with accents
No, Iago, no!

Martone's coming! Martone's coming!

2009-01-10T19:45:00.000-08:00

A friend expressed great admiration for Jeff Martone's teaching style, humility and simplicity.
Now I learn he'll be in my neighborhood.
Seriously considering if it's worth the money...

Today's Workout

2009-01-10T19:42:00.001-08:00

Floor Press
28kg: 12
32kg: 10
40kg: 8
40kg: 6
Superset: 32kg @ 12, Ring dips @ 12

Pull ups
BW: 12
BW: 10
BW: 8
BW: 6
Superset: BW (minus 2 green stretch bands) @ 12, 24kg Rows @ 12

Military Press
20kg: 12
24kg: 10
24kg: 8
28kg: 6
Superset: 20kg: 12; Upright rows 24k: 12

Decline Situps*
8kg: 12
12kg: 10
16kg: 8
20kg: 6
Superset: 16kg: 12; Hanging leg raises: 12

*More weight next time

If you recognize this workout, it's because you've read the BFL program. 'Jes mixing it up.

Last roar of an old lion

2009-01-10T19:41:00.000-08:00

Suicide letter from a nation? Or waving the white flag.

Today's Workout

2009-01-09T16:24:00.001-08:00

Yoga
GTG throughout the day x 6:

One arm pushups
Pistols
Planks
Curls

Today's Workout

2009-01-08T16:35:00.002-08:00

Martone's H2H Circuit - all 10 circuits
Ki Chuan Body Unity, Looseness and Balance drills and Slam bag
Wooden dummy work, sil lum tao
TFT Practice

GTG throughout the day x 6:
One arm pushups
Pistols
Planks
Curls

Today's Writing Count

2009-01-08T16:35:00.001-08:00

2297 words

Today's Workout

2009-01-07T22:10:00.001-08:00

Grease-the-Groove (GTG)

Six sets throughout day of:
One arm pushups
Pistols
Planks
55lb curls x 5 each

GTG days are fun, relaxing, and renewing...
Tomorrow, I think Martone's H2H kettlebells, Maxwell's Recharge, and wooden dummy practice.

Today's Writing Count

2009-01-07T22:09:00.000-08:00

4326 words

Uncomfortably true...

2009-01-07T16:20:00.001-08:00

"Evidence is beginning to accumulate that dietary intake may be more important than energy expenditure level," Luke said. "Weight loss is not likely to happen without dietary restraint."

What is this restraint of which you speak? Clearly, "Luke" is not one of us. (GET HIM!!!)

Mmm... love Marchinko:

2009-01-07T16:19:00.001-08:00

“Conventional wisdom is no wisdom at all. Conventional wisdom is taking somebody else’s word for the way things are… It’s the followers of this world who rely on assumption. Not the leaders.”

Weightlifter's Cephalgia, EIH, Exercise-Induced Headaches

2009-01-06T20:12:00.000-08:00

Summary of the links below

Causes:
1) Leg Press or Squats plus high reps; occasionally bench press, low reps, new/returning lifters
2) Vasalva (pressure against glottal restraint... think Pavel's *Power* to the People but for 20 reps)
3) Neck strain... a bar across the traps, perhaps? Or the load of a Zercher squat?

Suggestions:
1) Fewer reps
2) See a doctor
3) See a chiropractor
4) Take aspirin 1 hour before workout, warm up, remember to breathe... maybe it won't happen again.

Supersquats, Week 2, Workout A

2009-01-06T20:09:00.000-08:00

That's right. Persisted. But that bad boy returned with a vengeance.

Warm up x 3 rounds
- Wall squats x 10
  - Pumps x 10
    - Slashers plus halos x 10
  - Zercher Squats*
    - 170 / 20 reps
  - Pullovers
    - 12kg / 20 reps
  - Single Arm Military Press
    - 24kg, 12 reps each side
    - 24kg, 11
    - 24kg, 11
  - Pullups/Rows
    - Pullups, 12
    - Pullups, 9; 32kg Row, 3
    - Pullups, 6; 28kg Row, 6
  - Single Arm Floor Press***
    - 32kg, 12, each side
    - 32kg, 12
    - 32kg, 12
  - Stiff-Legged Deadlift
    - 24kg / 15
  - Shrugs
    - 24kg / 12
  - Pullover
    - 12kg / 20 reps

Today's Writing Count, Exercise & Updates

2009-01-05T23:45:00.000-08:00

The good news: today's writing count is 5445 words.
Exercise: Yoga, planks, curls & french press.

The bad news: the headache isn't going away. 45lb curls x 8, first set pulled the pin on the grenade and only 4 ibuprofen battled it back.

With much reluctance, I've decided to change my workout this week. Too much, too fast, perhaps? Dunno. But, regardless, the headache is acting like effective Pavlovian negative stimulus. Even contemplating a heavy workout worries me.

Phooey.

So, off the Squats & Milk for a week. Will try a light week then reassess from there.

Phooey.

Today's Calories & Protein

2009-01-02T23:04:00.000-08:00

Calories: 4184
Protein: 299

Today's Writing Count

2009-01-02T17:28:00.001-08:00

4704 words

Supersquats, Week 1, Workout C

2009-01-02T15:22:00.000-08:00

Warm up x 3 rounds
- Wall squats x 10
- Pumps x 10
- Slashers plus halos x 10
Zercher Squats*
- 165 / 20 reps
Pullovers
- 12kg / 20 reps
Single Arm Military Press
- 24kg, 12 reps each side
- 24kg, 11
- 24kg, 10

Pullups/Rows
- Pullups, 12
- Pullups, 8; 32kg Rows, 4
- Pullups, 6; 28kg Rows, 6

Single Arm Floor Press**
- 32kg, 12, each side
- 32kg, 12
- 32kg, 12
Stiff-Legged Deadlift
- 24kg / 15
Shrugs
- 24kg / 12
Pullover
- 12kg / 20 reps

* Ate about an hour before the workout, took 4 ibuprofen ~15 minutes before workout. My headache started coming on about rep 10 of the Zerchers and was nearly unbearable about rep 13. Still finished them. The headache was 7/10 instead of 11/10. Next time, I'll push the workout later, take the ibuprofen about an hour before the workout.

**Time to roll to 40kg

Today's Calories & Protein

2009-01-01T23:33:00.000-08:00

Calories: 3798
Protein: 313

Today's Writing Count

2009-01-01T16:55:00.001-08:00

2508 words

Today's Workout

2009-01-01T16:15:00.001-08:00

Intu-flow
H2H Circuits 1-5 alternating with partner
Light & fast heavy bag rounds and planks between sets
TFT Striking Set #1
Planks 10/20 alternate with 45lb curls x 5 @ 5 rounds

Yesterday's calorie & protein

2009-01-01T16:14:00.000-08:00

Calories 3580
Protein: 318

Today's Writing Count

2008-12-31T16:46:00.001-08:00

2082 words

Supersquats, Week 1, Workout B

2008-12-31T12:10:00.000-08:00

Warm up x 2 rounds
- Bodyweight squats x 20
Zercher Squats*
- 160 / 20 reps
Pullovers
- 12kg / 20 reps
Hour break**
Single Arm Military Press
- 24kg, 12 reps each side
- 24kg, 10
- 24kg, 10
Pullups/Rows
- Pullups, 12
- Pullups, 8; 32kg Row, 4
- Pullups, 6; 28kg Row, 6
Single Arm Floor Press***
- 32kg, 12, each side
- 32kg, 12
- 32kg, 12
Stiff-Legged Deadlift
- 24kg / 15
Shrugs
- 24kg / 12
Pullover
- 12kg / 20 reps

* I performed squats first, with very little warm-up. Last workout I began with the military press; but the sudden, blinding headache was nearly too much. I thought I'd go directly to the squats. Same headache. Research indicates this is an exercise induced headache.
Bloodpressure, strain, etc. causes the headache. Still going to see the doctor about it. Strange, though, after heavy deadlifts, heavy snatches, clean & jerks, crossfit workouts, etc. - it's squats that do it?
Possibilities?

The Zercher position (carrying the weight in the crook of my arms)

Weight pulls hard at shoulders, neck muscles - it's where the headache begins (traps)
Bar sits across diaphragm - reducing ability to fill lungs?

The lower body emphasis draws blood from remainder of body (reducing blood flow available to head?)
Constant tightness over 20 reps increases blood pressure; further reducing blood flow up top.
High rep/high weight combo are aggravating factors.

**The break was nice. Took ibuprofin, knocked the headache from a 11/10 to a 3/10. Ate, took care of baby, made wife and self breakfast.

***If I push though 3 X 12 with the 32kg next workout, I'll go to the 40kg on workout A, week 2.

Today's Workout

2008-12-30T23:58:00.000-08:00

Pretty light: did Scott Sonnon's Intu-flow.
Reminds me of Maxwell's Recharge which, in turn, reminds me of my 4th grade PE class done to a 45rpm singing "give that chicken fat back to the chicken..."
Still. Not a waste of time.

Well, son of a gun... I thought my memory surely must've been faulty. Like remember the singer belting out, "I've got... two chickens to paralyze..." but - no! I was right: "Chicken Fat"

Touch down
Every morning
Ten times!
Not just
Now and then.
Give that chicken fat
Back to the chicken,
And don't be chicken again.
No, don't be chicken again.

Today's Calories & Protein

2008-12-30T22:06:00.000-08:00

Calories: 4100
Protein: 280

Today's Writing Count

2008-12-29T23:02:00.001-08:00

1695 words

Today's Calories & Protein

2008-12-29T23:01:00.001-08:00

Calories: 3520
Protein: 318g

Today's Workout, follow-up thoughts

2008-12-29T12:55:00.000-08:00

It's been an hour since we completed the first SuperSquats workout. I feel fantastic and enlivened. A nice buzz of endorphins and good will toward men. After all, it's Christmas, isn't it?

This also begins my first year of voluntary un-other-employment. With the support of my family and friends, I've quit my job and will be devoting myself to writing books. My goal, by this time next year (12/29/09), I'll have written, polished and submitted 12 books.

I've got 3 near completion and intend to have them ready for submission by the end of January: edited, polished, ready to roll. Then 11 months for 9 books.

I'll track my progress here...

Supersquats, Week 1, Workout A

2008-12-29T12:41:00.000-08:00

Did lots of reading to make sure I knew the requirements of the program - hard to devote yourself to eating, eating, eating then discover you're getting fatter, fatter, fatter because the workout isn't effective.

So...

I was tempted to stack more weight on the squats. I toyed with the idea of putting 185 on and starting there.
I'm glad I avoided the temptation. I ended my 20 sets with such a sudden blinding headache and dizziness that I wished I could pass out.

That was new and unwelcome. But I certainly didn't feel I left anything on the table.

Here's the workout, references below.

Warm up x 3 rounds
- Wall Squats (nose & toes against wall) x 10
- Pumps x 10
- Slashers + Halo x 10
Single Arm Military Press
- 24kg, 12 reps each side
- 24kg, 10
- 24kg, 10
Zercher Squats

155 / 20 reps

Pullovers

12kg / 20 reps

Single Arm Floor Press

24kg, 12, each side
28kg, 12
32kg, 12

Pullups/Rows

Pullups, 12
Pullups, 8 - 32kg Row, 4
Pullups, 6 - 28kg Row, 6

Stiff-Legged Deadlift

24kg / 15

Shrugs

24kg / 12

Pullover

12kg / 20 reps

Today's Writing Count

2008-12-27T16:41:00.001-08:00

1400 words

Today's Workout

2008-12-27T15:18:00.000-08:00

Very nearly a repeat of yesterday's... the workout so nice, I did it twice?

KB Burpees: Var #1, 12ct*, 6! X 2**
Martone's H2H Circuits 1-10 (details)
Planks:

20 sec RT: 10 sec rest
20 sec LT: 10 sec rest
20 sec FWD: 10 sec rest
X 4

Today's Writing Count

2008-12-26T21:17:00.001-08:00

1272 words

Today's Workout

2008-12-26T10:27:00.000-08:00

Still waiting for my workout partner to return - official start to Super Squats program: Sunday 28 December 08.

Today's workout:

Maxwell's Recharge
KB Burpees: Var #1, 12ct*, 5! X 2**
Martone's H2H Circuits 1-10 (details)
Planks:

20 sec RT: 10 sec rest
20 sec LT: 10 sec rest
20 sec FWD: 10 sec rest
X 4

*KB Burpees: Variation on a Theme #1, the 12-count:

48kg Swing
Down squat
Kick legs back to Front Leaning Rest
Push-up (Down)
Push-up (Up)
Legs Wide
Legs Together
Kick forward
Up to Pull-up Bar
Pull-up (Up)
Pull-up (Down)
Drop

**5! x 2 = (5 reps - 4 - 3 - 2 - 1) x 2

Today's Writing Count

2008-12-24T19:03:00.000-08:00

2017

Today's Workout - Tuesday

2008-12-24T10:23:00.000-08:00

Martone's H2H Circuit w/ 16kg KB
10 rounds, 3 @ 30 second sets per round.
Here's the routine in its entirety.

Round 1
a. Swing & Release
b. Around the Body Pass
c. Hot Potato

Round 2
a. H2H Swing
b. Around the Body & Figure 8 combo
c. Hot Potato & Front Squat combo

Round 3
a. Double Tap Switch
b. Figure 8 & Uppercut combo
c. Alternating Tactical Lunge & Around the Body Pass

Round 4
a. Two Hand Flip & Push Press
b. Figure 8 w/ Uppercut & 3 Hot Potato
c. High-Pull Clean & Front Squat

Round 5
a. Alternating High Pull Clean
b. Two Hand High Pull & Push press
c. Alternating Tactical Lunge & Around the Body Pass

Round 6
a. Two Hand Flip
b. Around Body w/ Uppercut Flip
c. 3 Hot Potato Passes & Front Squats

Round 7
a. Alternating One Hand Flip
b. Around the Body Pass & Figure 8 combo
c. Alternating Tactical Lunge

Round 8
a. Flip w/ Triple Tap
b. Around the Body Pass
c. Handle-to-Handle Hot Potato Front Squat

Round 9
a. Two Hand ½ Rotation Tap
b. Around the Body w/ Vertical Uppercut Flip
c. Two Hand High Pull Squat & Push Press

Round 10
a. Two Hand Reverse ½ Rotation Tap
b. Figure 8 w/ Vertical Uppercut Flip (same hand catch)
c. Hot Potato Front Squat

Then Maxwell's Recharge

Good 40 min workout before the power went out...

Oh the weather outside is frightful...

2008-12-22T19:16:00.001-08:00

Here outside Portland, we've 15-18 inches of snow.
It's beautiful... except for the trees bowing under the weight of this new form of precipitation.
I did have time to go outside and juggle the bells in a santa hat... cause, you know - it's nearly Christmas!

Today's Workout

2008-12-22T09:58:00.000-08:00

Warm up - 3 rounds

Pumps x 10
Wall Squats x 10
Halos, 12kg x 10

Squats

Bodyweight/ 20 - 20
Zercher 145lbs*/ 20

Pull-ups / Military Press Ladder Supersets

Pullups w/ 24kg, Presses 32kg / 1 - 2 - 3 - 2 - 1 - 2 - 1 - 1

French Press / Curls 45lbs Superset w/ Gravity boot crunches

10/5 - 5 - 10/5 - 5 - 10/5 - 5
5 - 7 - 6

*Add weight next time
*I lacked a partner for this routine, hence the variation.

Mother Russia...?

2008-12-21T15:16:00.000-08:00

While Lindsey Lohan does her nails; *their* divas do this:

http://www.youtube.com/watch?v=qR0w9nPNHWg

My initial reaction was: time to go and dig out my Martone notes and do some KB juggling.
My second reaction is... well, that'd nearly make me as strong as one of their beauty queens.

Today's Workout

2008-12-21T13:25:00.000-08:00

Warm-up: 30 min snow & ice shoveling. That counts, doesn't it?

Two Tabata sets:

Swings, 48kg, 20W:10R, 5 rounds
1 min rest
Heavy Bag, 20W:10R, 5 rounds

I feel I've hit my Tabata-stride perfectly when 'by that time, my lungs were aching for air...' Feeling seared, breaths come painful and burning, adrenalin pumping and simply no more to give. Trying to sit still and keyboard is an effort as my body jumps and twitches with the chemical dump.

Snatches, with their built in rest, don't do it for me. It's too muscular and insufficiently aerobic (for me, in the manner I perform them, regardless of weight or attempted cadence.) Heavy two-handed swings, however... burn city. And the heavy bag will take everything I've got and sit there dumbly.

Rest of the workout:
MA practice sets alternated with planks, bird-dog planks, gravity-boot situps

Saturday's Workout

2008-12-21T13:24:00.000-08:00

Maxwell's Recharge (25 min)
Yoga (25 min)

Light-er than expected light day.

Friday's Workout

2008-12-21T13:23:00.000-08:00

Warm up - 3 rounds

Pumps x 10
Wall Squats x 10
Halos, 12kg x 10

Squats

Bodyweight/ 20 - 20
Zercher 135lbs*/ 20

Pull-ups, ladder chasers (I-go-you-go)

Bodyweight/ 1 - 2 - 3 - 4 - 5 - 1 - 2 - 3 - 4 - 1 - 2 - 3 - 1 - 2 - 1

Military Press, ladder chasers (I-go-you-go)

28kg/ 1 - 2 - 3 - 4 - 5 - 1 - 2 - 3 - 4 - 1 - 2 - 3 - 1 - 2 - 1

Situps

Bodyweight/ 20 - 20 - 20 - 20 - 20

*Add weight next time

Today's Writing Count

2008-12-19T13:44:00.000-08:00

2177.

Pushed through a couple blocks with good success.
Effort trumps ability.

Today's Writing Count

2008-12-17T18:27:00.001-08:00

2207 words

Today's Workout

2008-12-17T18:25:00.000-08:00

Warm up - 3 rounds

Pumps x 10
Wall Squats x 10
Halos, 12kg x 10

Squats

Bodyweight/ 20 - 20
Zercher 115lbs*/ 20

Pull-ups, ladder chasers** (I-go-you-go)

Bodyweight/ 5 - 4 - 3 - 2 - 1 - 4 - 3 - 2 - 1 - 3 - 2 - 1 - 2 - 1 - 1

Ring dips, ladder chasers** (I-go-you-go)

Bodyweight + 12kg/ 5 - 4 - 3 - 2 - 1 - 4 - 3 - 2 - 1 - 3 - 2 - 1 - 2 - 1 - 1

Situps

Bodyweight/ 20 - 20 - 20 - 20 - 20

*Add weight next time
**Reversed ladder progression - went down the ladder for fun

Today's Writing Count

2008-12-16T20:54:00.001-08:00

2082 words

Today's Workout

2008-12-16T20:49:00.000-08:00

Play day, today. Nothing too hard, got my adrenaline up though. Excited for tomorrow's squat day.

48kg Swings / Martial Art sets: 15 swings - LD - 15 - SLT - 15 - CS - 15 - SS - 15 - SB
Bent Presses 24kg / 2+2 - 3+3 - 3+3
Mard-Style TGUs 24kg / 2+2 - 3+3
Tabata 20W:10R

Round 1-4: 24kg Snatches, 11 reps per 20 seconds
Round 5: Jumping Jacks
Round 6-7: Heavy bag with 24kg racked, switch arm between rounds
Round 8-9: Heavy bag

Total time: 56min

Pop's Garage Gym: kettlebells, bodyweight, deadlifts, squats and pull-ups.

Time to hunt seashells?

I'm very sorry to see him go.

Because he's "preternaturally cool"

I really hate belonging

So honey, how was your day?

Against the tide

Today's Writing Count & Workout

Insanity

The Black Knight

Not like this any more!

Spartan!

Today's Workout

Today's Writing

If at first you don't succeed...

This shouldn't be forgotten

I tried this once

The last time people were treated like property

When the game is more important than the cause

Peeing on the campfire

Jose Feliciano... if you only know Feliz Navidad

The PI, the Star-Tribune, the NY Times...

Oh, no, Joe... remember?

What got into you all of a sudden?

Today's Workout

Today's Writing Count

Stacked, double, bottoms up.

Since "post-" means "after" this all makes sense

When men had chests... the obama-edition

Getting started with Kettlebells

The Justice vs. War Schism

Go ahead, Madam Pelosi

When men had chests... this is going to be a series, I can tell.

Luddites in all things

Join the NOA!

When men had chests... part II

Tabata: can I be critical?

For the record, I don't care *who* does it

Twice as hard for half the money

How do you win a fight with a girl?

Just bought tickets to an off-Broadway production

It's like that con... what do they call it?

It's got the EU, "artists", and prejudice!

Today's Writing Count

Because "Dick Butkus" sounds like "Dick Butkus" in any language

When men had chests.

What kind of M&Ms does Mr. Rourke like?

Why I'm not afraid the "secret" will get out

Struggling to decide what to do with your life?

Today's Workout

Today's Writing Count

Meat here, and you don't have to pick through much to get it

Today's Workout

Haiku Review: Cigars, Partagas Black Maximo

Haiku Review: Cigars, Man O'War bellicoso

Haiku Review: Movies, Valkyrie

Martone's coming! Martone's coming!

Today's Workout

Last roar of an old lion

Today's Workout

Today's Workout

Today's Writing Count

Today's Workout

Today's Writing Count

Uncomfortably true...

Mmm... love Marchinko:

Weightlifter's Cephalgia, EIH, Exercise-Induced Headaches

Supersquats, Week 2, Workout A

Today's Writing Count, Exercise & Updates

Today's Calories & Protein

Today's Writing Count

Supersquats, Week 1, Workout C

Today's Calories & Protein

Today's Writing Count

Today's Workout

Yesterday's calorie & protein

Today's Writing Count

Supersquats, Week 1, Workout B

Today's Workout

Today's Calories & Protein

For the record, I don't care who does it