Ben's Strength and Conditioning Adventures

Ironman, Bodybuilding, or CrossFit

2011-12-20T07:23:00.000-06:00

2011 Thoughts

As I approach 2012, my mind reflects back on what I did in 2011. I set a half marathon and 5k PR, ran a sub 6:30 mile, hit 315 on bench, 455 on deads, and 315x5 on squats. I did all this at about 15lbs lighter than my PR's.

I ate Paleo at times, dabbled with counting Macros for Bodybuilding a few times, picked up a bunch of gym equipment for my house.

Ideas for 2012

Triathlon/Ironman: I can't swim. I've tried lessons on a couple of occasions in the past and made little progress. Issue with tri is swimming and the unknown of when it will "click" from lessons, masters swimming, and practice. Main question is how much will it cost to learn and when will it finally click.

Bodybuilding: Diet never ends....off season, contest season, traveling, holidays....the darn healthy eating never ends. I enjoy eating healthy, but I shy away from saying no more to cookies, cake, beer, fatty steaks and sausages. The diet stresses my out traveling for work, going to work dinners, and even eating my wife's cooking at home (dictating her diet/kids diet). I love the workouts and the detailed nature fits my "Type A" side. Good is the challenge and it's easy in the sense that I've been on stage before, know and understand how to Bodybuild, no stretching my limits to learn something new.

Strength and Conditioning, CrossFit, 5/3/1: Easy and Fun, issue is that I am so laid back with my diet when training this style. No competition to get ready for, no compelling reason to pass on the sweets or beer....it's very go with the flow lifestyle. This is great for family, friends, and work functions. The diet is what can be frustrating, after eating junk I get disappointed with my lack of discipline. The main issue with this style is I feel lost without an end goal to push me and just feel I spin my wheels. I lack the self-discipline to eat healthy and push my training without an external motivator. Overall this training fits the lifestyle best and provides much day to day satisfaction

This has been a day to day battle for 2-3 weeks now....really most of 2011. I want to push myself and chase something, but enjoy the CrossFit style training lifestyle. At this point, I know I'm running a half Marathon in March 2012, but have no idea what else will come in 2012.

Thanksgiving Feast

2011-11-24T20:46:00.001-06:00

Today is Thanksgiving and I have so much to be thankful for. I have a great family, thriving career, and a solid relationship with my Lord, and Savior Jesus Christ.

Today, I ate my oats, whey for breakfast. Then rice and canned chicken for meal 2, then ate thanksgiving food of turkey and noodles, with some fruit salad for lunch. I then had 2 small slices of pie. Oh yes, and 2 drinks...some sort of whiskey concoction. Later on, I did turkey with raw veggies, then a slice of pumpkin pie. Before bed had egg whites and 1/2 a MyoPlex. I did 30 min of jogging pre-feast and net/net I feel that I didn't have a caloric surplus today.

Tomorrow I should be back on track with my diet and training. Will hit legs at Physical Edge in the morning and diet should be on track all day. Then Saturday morning we'll hit the road back to Fort Worth....can't wait to be home.

New Viewpoint

2011-11-14T16:42:00.001-06:00

Training
I'm still training hard, but adding more volume and getting more of a pump in my training. The garage gym one day, the YMCA the next, then the Corporate gym at my work. It's been fun changing things up.

Diet
I continue to clean up my eating. I have a renewed focused on eating clean, healthy foods, but eating with my family and making them the priority.

Paradigm shift....Eating and training support my life, not the other way around. I train because it's fun, but also to be more useful and capable of enjoying my kids and wife. I can eat clean, healthy foods and still be part of meal time.

Healthy Eating

2011-11-10T14:52:00.003-06:00

Today is day 4 counting Macros, measuring, weighing food, and even tracking daily.

Day 1 59f/297c/302p

Day 2 83/303/303

Day 3 89/288/296

Weight is 217, feel good. No wine, beer, or any alcohol since the weekend. Love feeling healthy again.

Needs and Wants

2011-11-03T16:50:00.001-05:00

It’s human nature to desire, to crave things. We crave money, sex, fame, power, attention… the list goes on and on. And with this craving we create our own misery. If only we had such and such, then we would be happy and content. Right now can’t be that great, because we don’t have (fill in the blank). But once we get it (if we even do), we quickly realize it isn’t so great after all, and we’re soon chasing after the next shiny thing. The obvious problem here is that we never get it. We never get there. We end up spending our entire life striving, rather than arriving. As I mentioned though, it’s human nature. It’s hard to escape. In fact in some respects, trying to escape can just become another desire. Perhaps it’s best to realize the situation for what it is, and not let yourself get too wrapped up in it. Yes you’re going to want stuff in your life – some tangible, some not, but don’t let it define you. Like they say, “Pursue your dream but don’t let your life become one”. Realize that the game of pursuit is one which can’t be won. Quieting your mind down and appreciating what you already have is just as commendable as chasing after your dreams and constantly improving. Sometimes NOT getting what we want is actually what we need.

Success

2011-10-26T10:07:00.000-05:00

How do you define success? Google says: The accomplishment of an aim or purpose

I've been lifting for over 15 years. Two and a half years ago I did a Natural Bodybuilding show, then a Powerlifting meet a few months later. Since that time, I've trained and ran 5k and 1/2 marathon races. I feel I'm at the crossroads now and need to decide which way to go next.

Option 1: Natural Bodybuilding Competition
Option 2: Train for strength and speed and eat a Paleo diet

I've read Robb Wolf and Mark Sisson on the Paleo diet and believe it's healthy and supportive to strength and speed goals. However, wouldn't work for competitive bodybuilding unless I just ate tons of sweet potatoes.

I've been struggling lately with what's important in life and how I want to invest my time and energy. Option 2 certainly allows much flexibility and energy for family, work, community involvement.

I'm a driven Type A person...I had a girl screw me over good in my early 20's - since this, I've been on a tear accomplishing things and success has come in everything. I have a great job, awesome family, and great health.

So what's left? I've wanted to race a full Ironman triathlon for years and I set out 3 years ago (almost to the day) to turn professional in Natural Bodybuilding. I feel I have nothing to prove to anyone, including myself. I just always like to chase something and put another notch on my belt.

REVIEW: Orlando Barbell Home Glute Ham Raise GHR

2011-10-20T14:42:00.001-05:00

4 weeks ago I received my GHR from Brian Schwab owner of Orlando Barbell.

Overall: 9/10 I love this thing. Well worth the money once you have a solid rack, bar, and plates. I purchased to strengthen weak points in my legs to improve my strength in deadlift and squat. Also to reduce the chances of injury from improving strength imbalances.

The Good:

Small footprint (doesn't take up much space in my garage gym)
Easy to move (can take indoors in the cold or could put it in back of truck to take to local track)
Solid - seems extremely well made. Fully welded, no bolts. I'm 6'4" 220lbs and it doesn't budge
Made is USA - designed and made in FL
Cost is cheap relative to the larger GHR's on the market (EliteFTS, Rogue Abram, Legend Fitness)
The floor design allows you to use a push up at the bottom once fatigued - like partials and working past failure

The Bad:

It's hard
Exposes my weak hamstrings

Be prepared to be humbled if you've never used a GHD or GHR, when I first got on I couldn't really do one. Now I'm up to 8, well onto my goal of 10 by year end.

iPhone 4s Review

2011-10-19T12:36:00.000-05:00

I know this isn't Strength and Conditioning related, but I picked up the new iPhone 4s on Friday from my local Radio Shack. In fact, I called at 10:30, they had a few extra...no lines or issues. Went up and got my wife a white one to replace her 8gb 3G that she used for 2.5 years. While there, I found out I was able to upgrade from my 16gb iPhone 4 that I picked up when launched last year...for only $199. I upgraded and sold my regular 4 for $300 the next day.

The 4s is fine, nothing spectacular over the 4. The main improvement was iOS 5, which the 4 could upgrade to already. I know the camera is sharper, the processor is faster, and the battery is longer lasting...but my impression so far is no difference. The camera seems the same. It seems like 10% faster (maybe). The battery actually seems to drain faster. It may have adjust some settings or something that's eating the battery.

Overall I'm happy, but if I hadn't sold old 4 for $300 and paid $199 for new....I'd be upset with the lack of improvement.

*I'm not power user and don't really understand Siri yet.

Garage Gym Changes and Pendlay HD Nexgen Barbell Review (Update)

2011-10-04T09:47:00.002-05:00

I didn't care for the Pendlay Bar much. I know it's popular and gets good reviews, but I didn't feel it was worth the $350 price tag. The spin of the bar was just okay and I missed having knurl in the center for heavy back squats. I just unloaded the Pendlay HD Barbell, Troy VTX Bumper Plates, Pendlay Econ V2 plates, my homemade plyo box, Rogue Fitness Wood Rings, Rogue HG Collars, and 2 Troy Kettlebells on Craigslist. Stuff sold in 24 hours as a "CrossFit Starter Package". I liked all of the stuff but:

Troy VTX Bumper Plates were too wide to fit enough for heavy deads, plus I never drop the weights and don't do Oly lifts (like I thought I might)
Pendlay Econ V2 - never opened because I bought the VTX plates after I ordered the pair of 45's
Plyo Box was really cool, but not high enough. I just used the 30" side, but really need 36" or more
Wood Rings - cool idea and product, just didn't use them
HG collars - loved these just through them in to help sell
Troy KB's - didn't like them as much as my Dragon Door Kettlebell

Ordered the B&R bar sold by Rogue Fitness last Friday and it should arrive on Thursday. It's a bar steel bar made more for powerlifting.

I'm working to simplify my life and focus on what matters. This also means in my garage gym, training, and strength goals. I plan to add more steel plates to make up for the 370lbs of bumpers I just sold. I want to get a Prowler Sled soon for conditioning. Wendler's 5/3/1 certainly fits my simple, but effective motto...so I'll likely start another cycle of 5/3/1.

Westside Barbell Training

2011-09-21T13:43:00.002-05:00

I don't fully understand Westside Barbell training. I understand that each week you: lower body Max Effort (ME), upper body Dynamic Effort (DE), lower body DE, and an upper body ME workout. I started this week, this is workout #3. It was easy and quick.

I do not know if I'll stick with Westside or go back to 5/3/1.

9/21/2011

DE Lower

Squats (60% of max) 6x2x205

Speed DL (60%) 4x2x275

Box Jumps 4x2x36”

KB Swings 3x10x70lbs

Front Squats 3x5x155

GHR Situps 3x10

GHR 3x5

2nd Annual Hollyday 5k Fun Run

2011-09-20T07:00:00.000-05:00

2nd Annual Hollyday 5K Fun Run on Saturday Sept 10th in Destin, FL on vacation. It was literally across the street from our rental house near the beach. The course ran along the Gulf Coast out and back. I haven't been running this summer due to the 100+ degree weather in Texas this summer. I had a great race, weather was ~70 at 7:30am for the start. I did okay and placed 2nd out of 5 in the 30-35 age group with a time of 23:06, I think this is only 16 seconds slower than my all time PR.

Overall great time, makes me want to race more...but not really run. I ran this morning since it was mid 60's out. I easily maintained a sub 9min mile pace for 2 miles...had thoughts ranging from "I should do another Marathon" to "Why am I running?". For now, I'll plan to do another 5k or two this year when the weather cools off, but doubt I train much.

*Wore my Merrill Trail Gloves, didn't have my Saucony Kinvara's with me as I had no plans to run. Just re-read an old blog post, I wore the Merrill's for my 22:50 PR too.

Vacation

2011-09-19T16:00:00.000-05:00

I spent 12 days on the beach in Destin, FL. It was incredible, I didn't touch a barbell, but was active. I ran a 5k race (23:06), did 2 hours of surfing after the storm, and walked all over the beach. I'm back now and ready to train....but I miss the beach!

20 Rep Squat

2011-09-04T13:40:00.000-05:00

I completed my 20 rep squat journey with a 20 rep squat PR of 230lbs on Sept 3rd. I was challenging but nice to get back to frequent squatting.

1/2 way finished with 20 rep squats

2011-08-28T14:22:00.000-05:00

Today was day 7 of 14 with doing daily squats for 20 reps. I started at 165 and today did 195. I'll finish next Sunday with 230lbs, a 5lb PR.

20 rep squats daily is lots of volume and is certainly taxing my lower back. In addition to the squats, I'm training 4x a week with 5/3/1. I'm doing this over-training before my 12 days at the beach after Labor Day. I'm taking a jump rope a few kettlebells to Destin.

20 rep Squats

2011-08-25T14:31:00.000-05:00

Monday I started a 20 rep squat routine. For 14 days in a row, I'll do 20 reps in a row of a back squat. I started with 165lbs on Monday. This was very light and easy. I will end the Sunday before Labor Day with 230lbs. My 20 rep PR is 225. I strongly dislike high rep squats, but want to shock my body before my 2 weeks in Destin.

I'm doing this in addition to my 5/3/1 training 4x a week, plus doing 1100m of rowing on my Concept2 daily. Oh yeah, on 5/3/1 days I'm also doing 100 reps of KB swings with the 55lb KB (from FringeSport).

Today was day 4 and I squated 180, pretty easy again. But I am sore and tight in my glutes and hams from the volume. I'm trying to stretch and foam roll to help. More to come...

Pendlay Nexgen HD Barbell Review

2011-08-23T16:55:00.001-05:00

Came home from Central Market today to find a few goodies on my porch...new PowerMax 10' Speed Rope, 8 blocks of lifting chalk, a pair of 45lb Pendlay Econ V2 Bumper Plates, and a Pendlay Barbell.

All of the above was purchased from FringeSport and I couldn't be happier with the service and pricing I received from Alex and Peter.

Although I just got it today, my review so far is:

Great packaging, bar is inside a long, round cardboard tube, the cardboard tube is inside of a long rectangle box. This is significantly better than the Rogue Bar packing I got last month.
Knurl stands out, love the feel of this bar. It's bright zinc coated, nice 28.5mm shaft.
Collars/Sleeves are 16.5", about 0.75" longer than a standard cheap bar so you can fit more plates
No center knurling or powerlifting marks, just Weightlifting marks
Bar spin was okay, I added some 3in1 oil to the collars and shaft and that helped the spin

I've only done a light squat workout so far, but it felt great with 225 on the bar. I like this bar better than the less expensive Rogue Bar.

Quality 10/10

Value 9/10

Pendlay HD Bar

End Cap with my new VTX Bumper Plates

Training 8/22/2011

2011-08-22T12:16:00.000-05:00

In 2 weeks I go to Destin, FL for a nice 14 day vacation with my immediate family. I'm trying to get some solid training in before the vacation.

Warmup
1100m Concept2 Rower (used Model C I got off Craigslist last week)

Strength
Press - 5/3/1 worked up to 135x7 (no where near a PR, but felt solid)

Accessory
-2 sets of side lateral raises with my new (well used, but new to me) Hoist (IronMaster) adjustable dumbbells
-100 KB swings over 5 sets with the new Troy 55lb KB (from www.fringesport.com - these guys are awesome!)
-20 rep set of 165 with squats (very light, but plan to do 1 20 rep set each day until I leave for FL)

Overall a 10/10 workout, very intense, solid form, it was in the upper 90's when I trained in the garage.

New barbell, jumprope, and chalk come tomorrow...can't wait!

Another Crossfit Workout....Grace

2011-08-15T16:25:00.000-05:00

What is Grace?
Grace is 30 clean and jerks with 135lbs (men). This means you pick a 135lb barbell up from the ground and lift it overhead and back to the ground....30x.

I first learned of "Grace" last week, when I heard of some strongman doing it is 1:19 (I think). The video was incredible. Putting 135lbs overhead 30x is no joke.

Well today I started another cycle of Wendler's 5/3/1 with Over Head Press. Since I sold my Rogue Bar and plates, I used my fat bar (2" diameter) for my work sets.

Results
After my strength portion, I decided to attempt Grace. I did it in sets of 5....the total 30 reps took 4:04. I certainly could have pushed harder, but I was using a 31mm junky barbell and steel plates in the grass under the 100 degree Texas sun. I'll try this one again...

Training 8/5/2011

2011-08-05T16:02:00.000-05:00

Training from today was good...wrapping up week 3 of 5/3/1. Great cycle for me, strength isn't at PR level, but I'm enjoying crushing the weights.

Upper 8/5/2011

Warmup

KB Swings 16kg 50 total

PVC Roll

Hip/Calf Stretch Mobility

Strength

Press 5/3/1 (week 3) 140x6

Conditioning (ciruit style) – 3 rounds 9:54

Skull Crushers 3x10x50+bar

Overhead walk 100m x 35lbs

BB Curls 95x6

Ring Dips 5

Plank 30 sec

I ordered a 70lb Troy Kettlebell today. Can't wait to get it. I need something larger for my swings and warm up. I plan to use KB's more when the weather cools off and during deload weeks.

Gym update and training

2011-07-29T14:14:00.000-05:00

Was mid 90's, so my warm up was limited to KB swings. This was a long workout because I took time between sets to hang a white board and clean rust off of a few new bars I bought.

Here's an updated pic of the garage gym, now have a bumper plate holder for the WestSide R3 Rogue Power Rack, the 4'x3' whiteboard up, and have the Hoist (IronMaster) 10-75lb adjustable dumbbells with stand.

Warmup

KB Swings 16kg 50 total

Strength

Deads 5/3/1 (week 2) 320x10

Conditioning (ciruit style)

4 Rounds (rest between)

DL 370x2

Box Jumps 5x24”

Pullups 3xBW

Pushup Plank 30 sec

Farmer walk 60lbs each hand for 100m

Upper Training 7/27/2011

2011-07-27T13:50:00.000-05:00

I'm happy with my training today, it was ~96 degrees outside when I trained, so my warm up was short. I hit 215x10 on bench, which is good for me lately. My best for 10 is 250. Also hitting 75lb dumbbells for 15 is solid. Great day.

Warmup

Pull ups 3x8

Strength

Bench 5/3/1 (week 2) – 215x10 for max set

Accessory: Bench 235x2, 245x2, 250x2, 250x2, 250x2

Conditioning (ciruit style)

DB Bench 75x8, 75x10, 75x15

Pendlay Rows 3 sets of 3 with 185

Ring Dips 3 sets of 5

Ring Face Pulls 3 sets of 12

Training 7/19/2011 - Legs

2011-07-19T08:47:00.000-05:00

Warmup

KB Swings 16kg 50 total

Goblet Squats: 16kg 2x10 each

Defranco Agile 8

Sled Tire drags: 1 backwards

Strength

Squats 5/3/1 (week 1)

Accessory: Squats 5x5 with 185

Conditioning (ciruit style)

Plank Pushup Position: 3x30 seconds

Sled Tire drags: 3 backwards

Good mornings: 3x8x115

Box Jumps: 3x5x24”

Training 7/14/2011

2011-07-14T11:10:00.000-05:00

Lower ME (Maximum Effort)

Warm Up

· 20 kb swings 16kg

· ½ mile jog

· 20 kb swings 16kg

Strength

· Squats work up to best single or double

· 75% max for 6x2

Conditioning (Circuit Style)

· Good mornings: 3x8x95lbs

· Tire sled pull backwards 3x100m

· Box Jumps 24” x 5 for 3 sets

· Pullups 3x5

· Ring Dips 3x8

Stretch/Mobility

· Ankle/Calf Stretch

· Hip Stretch

· Agile 8 (DeFranco)

Direction

2011-07-12T14:42:00.000-05:00

I'm run down! The intensity of the conditioning and training that I've started last week with my new equipment has kicked my tail. I'm tired and sore all over. I've been strength training seriously for 15 years this fall and know my body....I'm overtrained. I plan to get some extra sleep tonight and eat plenty of food. Today is an off day and tomorrow may be as well.

Focus for the next 4-6 weeks:

Strength (run 5/3/1 cycle)
Mobility (do mobility work from www.mobilitywod.com)
Carry heavy things....plan to farmers walk and drag my tire around

Recovery Day 7/11/2011

2011-07-11T12:03:00.002-05:00

Warmup

KB Swings/ Goblet Squats: 16kg 4x10 each

Defranco Agile 8

Sled Tire drags: 3 backwards

10 min in Squat position (Mobility) and hip stretch and calf stretch from www.mobilitywod.com

Strength

Pullups: 3x5

Farmer Walk: garage to mailbox with 45lb plates for 5 sets

Plank Pushup Position: 4x30 seconds

OL Technique

Clean form work

http://californiastrength.com/videos/viewvideo/44/clean/clean-how-to-video-part-one