Ok, so after these past 3 weeks (+ a day or so) i have dropped my morning weight by about 7 lbs while maintaining muscle mass for the most part. Again, this was using a 4 days/week plan where i focused on metabolic circuits, sprints, and some compound lifting. I've noticed definite changes in my body composition, so i know that i've been making progress to back up what the scale has been saying, and since i've gotten down to the 160-162 lb area, i'm now going to transition into a reg-park inspired 5x5 program for strength.
The basic idea is this..
Monday:
5x5 back squat
5x5 barbell row
5x5 dips
RC work
Tuesday:
Metabolic Circuit
Wednesday:
Off
Thursday:
5x5 deadlift
5x5 seated row
5x5 overhead press
RC work
Friday:
Metabolic Circuit
Saturday, Sunday:
Off
For the next two weeks i will try to consume enough calories to maintain my bodyweight around 160-162 before changing the program to 3 str. and 1 met. days as i attempt to slowly gain weight.
Tuesday, August 26, 2008
Saturday, August 23, 2008
Goals Revisited
So after realizing that i can back squat a good distance past parallel with solid high bar form as well as knock out 16 strict pull ups cold, i've decided to alter my goals a bit.
-1 muscle up (again)
-9 ft broad jump (measuring to heels)
-15 dips
-20 pull ups (i'll use strict for testing, but kipping to get there)
-5x235 back squat
Most of these are fairly short term; i'm confident that i can get the muscle up, 15 dips, and back squat by the end of my next strength cycle because most of this will be reestablishing central nervous system efficiency; i've achieved these before. Even the pull ups are a possibility, but after getting in the mid to upper teens, it seems that i will have to actually do specific high rep work to get the 20. The broad jump will be the difficult one, as it will take both heavy lifting, power and technical practice, but hopefully i'll have it sooner rather than later.
-1 muscle up (again)
-9 ft broad jump (measuring to heels)
-15 dips
-20 pull ups (i'll use strict for testing, but kipping to get there)
-5x235 back squat
Most of these are fairly short term; i'm confident that i can get the muscle up, 15 dips, and back squat by the end of my next strength cycle because most of this will be reestablishing central nervous system efficiency; i've achieved these before. Even the pull ups are a possibility, but after getting in the mid to upper teens, it seems that i will have to actually do specific high rep work to get the 20. The broad jump will be the difficult one, as it will take both heavy lifting, power and technical practice, but hopefully i'll have it sooner rather than later.
Sunday, August 10, 2008
Mosh day
I wasn't planning on doing a write-up on my musical adventures yesterday, but i feel compelled..around 4 o'clock i went to a daytime gig of some friends of mine-they were playing near the university of minnesota campus in the dinkytowner "cafe" (pretty much a bar with a mini pit and stage). A "dank, dark, dungeon" we decided, but it served as the stage for my first mosh pit of the day, which was to the music of the Hospital Bombs, as well as others like Jesus and the Homeless Bastards, The Robert Downey Jr.'s..and so on. The music was pretty good, and i got a shoulder in the eye, cutting my face a little. As it turned out, this was just a little sample spooning of what was to come.
After the gig, i called around to get directions to Harriet Island, which was the location of this year's Irish Fair. I wish i had spent more time in the fair, but i only went to hear Flogging Molly this time round the bend. After hurriedly finding our friends who were waiting for us, Tom (buddy) and I took a quick biffy break and dashed over to the music stage, where a few thousand people were gathered, making it a little difficult to get near the front. Through a little jackassery and the kindness of strangers, we emerged within 100 ft or so of Flogging Molly, and in the thick of the second song's Mosh Pit. From then on it was nonstop chaotic, sweaty (yum) fun; the individual incidents are too many to name, but suffice to say i took on some beast of a guy wearing only suspenders and a beret, and was picked up and thrown by a fully clothed fellow who looked oddly out of place. The music was also terrific; the group sounded just like their recordings, though live singing always leaves the songs subject to a little change for the crowd. I'm hoarse from screaming so much (i can't say woo) but it was worth it..the night ended by continuing a little longer, as we called for "one more song!" to the tune of Oleeee, ole-ole-oleeee...
They went out with a bang, thanking the crowd, Minnesota, security guards, and the like while we regrouped and began to wander away from the stage in a happy haze. It took another hour or so for us to actually get home, but we agreed the outing was definitely well worth it, and certainly could have ended up worse: my phone was out of batteries, we were in St. Paul which we don't know that well, we had 2 or 3 gallons of gas left, it was night time, and we didn't have much beyond a foggy inkling as to what highways to take. However, in the end we got to enjoy friends, music, and meet some cool folks that made the night special.. all while making it home- bruised, happy, and tired, planning on absolutely doing this again.
After the gig, i called around to get directions to Harriet Island, which was the location of this year's Irish Fair. I wish i had spent more time in the fair, but i only went to hear Flogging Molly this time round the bend. After hurriedly finding our friends who were waiting for us, Tom (buddy) and I took a quick biffy break and dashed over to the music stage, where a few thousand people were gathered, making it a little difficult to get near the front. Through a little jackassery and the kindness of strangers, we emerged within 100 ft or so of Flogging Molly, and in the thick of the second song's Mosh Pit. From then on it was nonstop chaotic, sweaty (yum) fun; the individual incidents are too many to name, but suffice to say i took on some beast of a guy wearing only suspenders and a beret, and was picked up and thrown by a fully clothed fellow who looked oddly out of place. The music was also terrific; the group sounded just like their recordings, though live singing always leaves the songs subject to a little change for the crowd. I'm hoarse from screaming so much (i can't say woo) but it was worth it..the night ended by continuing a little longer, as we called for "one more song!" to the tune of Oleeee, ole-ole-oleeee...
They went out with a bang, thanking the crowd, Minnesota, security guards, and the like while we regrouped and began to wander away from the stage in a happy haze. It took another hour or so for us to actually get home, but we agreed the outing was definitely well worth it, and certainly could have ended up worse: my phone was out of batteries, we were in St. Paul which we don't know that well, we had 2 or 3 gallons of gas left, it was night time, and we didn't have much beyond a foggy inkling as to what highways to take. However, in the end we got to enjoy friends, music, and meet some cool folks that made the night special.. all while making it home- bruised, happy, and tired, planning on absolutely doing this again.
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