Social Lifting

It's a great problem to have - social lifting.

Every Sunday a few of us get together to move weight, cajole, and badger each other to getting stronger.

Usually around 4, at the most 10, and sometimes only 1.  Anyway you look at it, I'm grateful to have the location, the time, and the equipment to be able to move weight when I want, with the people I want, and how I want.

Cheers to Social Lifting!

Post by Strong Sunday.

Time to Get Smarter About the Lifts

In the next two weeks I'll be wrapping up a program that has had me thinking in different ways.

It has a repeatable pattern, and the drive to push oneself is built into it.  Linear decreases in rest time for sets, challenging rep patterns, hypertrophy building... I'm already noticing a difference in how I'm able to move, and also, how there's little pain in the lower back.

The basics:

• Front Squats on day 1
• Single leg strength day 2
• Deadlifts day 3
• Bodyweight conditioning day 4

It's not conjugate or Westside barbell, and it isn't CrossFit, it's just different and it's highlighting things I never do.  So for instance on the deadlift days, there's a ring dip series built in.  I never do those and I'm noticing a difference.

Ab work.  Since I've been under the illusion that deadlifting will give me all the ab work I need, I find myself fascinated that ab rollers and hand walkouts could be so tough and challenging.

It's these kinds of ah-hah moments that have me thinking about how I go about programming the next 45 days of training.

After watching this from eliteFTS, I'm inclined to think I better get squatting:

My new favorite log to follow:

Harry Selkow Training Log

CrossFit 14.1 - Repping for Histio Awareness

 Like registering for a marathon with 20,000 participants, the CrossFit open can be very similar. Except in this case, if you decide to enter, you can do it on your own (like a garage gym, cellar-dwellar like myself).  Also like the large marathon entry, expecting to be at the top of the heap is not in my current version of reality.

While I have friends who run a local Crossfit gym, I still felt like I needed to do this from my garage.  Video proof and all.

I had no idea that I did double unders so ugly.

My dog hates my double unders too.

Histiocytosis:

As a parent it's tough to see your kids go through the suck of being sick, it's even tougher when you're not sure they're going to make it.

Check out histio.org for more information on this cancer.

Mix It Up

You can't always do the same thing over and over and expect things to dramatically get better.  Of course if you're constantly changing your pattern, progress is slowed as well.  What's the best way to keep getting better but still keep your sanity?

Build in a variety day.

If you're training 4 days a week, dedicate one day to doing something completely different.  Try a new sport, run with a weight vest, do a stone workout, do nothing but bodyweight...  you get the idea.

Why do this?  Why NOT do this?

My personal philosophy is that we should not be single-note people.  Try new things, put yourself in different situations, train at different times of the day, different temperatures.  Attempt to keep yourself from getting fragile/brittle.

Things to try that you might not be doing that are really good for you:

• Turkish Getups
• Windmills
• Good Mornings
• Atlas Stone Workouts
• Sandbag Carries
• Farmer Walks
• Sled Drags

This is not a comprehensive list.  I might also recommend mobility work (i.e. yoga, foam rolling..) You should see a pattern here though.

Not every workout needs to be a max effort or more of the same (although if you do the "Easy Strength" workout, that does work).

Have fun with training, give your mind a reprieve and then come back to your goals with a fresh perspective and more adaptable, ready-to-go body.

Adjust As Needed

Somedays are simply harder than others.  What you think will be 5 reps turns into 3.  What you think will be a nice easy run, turns into a poison-oak filled, whack-a-bush hike.

On the other hand, one day you drag your feet to the workout, try to find an excuse to not do it, and midway through you find yourself having a day of personal bests.

Adjust as needed.

Consistency is king here.  Show up, do the work.  Sometimes the practice is the only reason you show up, and that's OK.  Your short term reward center is not the best source of motivation.  Think longer term.  Your workouts are part of a larger picture that you're painting.  Your life story is the canvas here.  The training provides texture and a base to build that story on.

Work hard this year and adjust as needed.

Resolve to Work Hard

This year, try something new.  Make a resolution to simply work hard.  When presented with the option to take the easy path, don't.  Choose the hard path for a while.  Make a resolution to work hard for 4 weeks straight.  Plan a down week now and then, but in between those down weeks, be RELENTLESS.

It's great to set numeric goals for lifts, I do it, and so do a lot of others.  I'm still setting those kinds of goals for myself.  This January however I will also go the extra rep, do the accessory work, and eat like it's my job.  I encourage you to do the same.

Meal plan.
Hydrate.
Move weight.
Sleep.

Stay on it!

Lifting is a Waste of Time

As a dad I have learned that time is short.  Dedicating time to move weight might seem like a misguided time commitment but each time you put yourself under the bar, you are creating an opportunity to get better.

It's NOT a waste of time.  Getting stronger makes the everyday part of life easier.

When I got off my 8-year training break, I could barely run a mile.  Suitcases for a weekend trip were heavy, and simply walking around seeing new places was a chore I simply cared not to do.   I was weak and my time was spent in front of the T.V. and computer screen.  While I still spend time in front of both, I've simply re-allocated more time to developing strength and endurance.

At the beginning of this year I was hovering right around 215 for the front squat.  Lately, I've been able to hit 235 as a sort of anyday training max.  245 (as seen in the video) is getting easier too.  So close to getting a new number!

Front squats are a fantastic core developer, and for cyclists, excellent quad builders as well.  It's a safer lift than a back squat since your torso is nearly vertical and well stacked.  If you don't stay vertical, you dump the weight (which happened to me after this video with 250).

Front squats and kettlebell goblet squats are excellent ways to get started squatting.

A great book on getting started in strength training is Mark Rippetoe's "Starting Strength".  If you're new to moving weight, this book will get you aimed in the right direction.  You will see quick response to the weight stimulus and it will be exciting for a while.  Stick with it and see where it can take you.

Making Gains While Sick

Yeah, making gains while sick... it doesn't really happen.

Wednesday night, I picked up a cold from one of my kids.  Hit me hard on Thursday.  In bed all day, and even walking down the hall to get water was an effort.  Friday morning I was able to function enough to open the garage gym to train a couple clients.  Still no workout for me though.

Saturday I was able to do some bench press and move relatively heavy weights a few times.  Had to flip the switch from groggy to THE GROG, and was able to hit a near PR weight (10lbs shy).

What helped me the most (besides this AWESOME woman I am married to) was sleeping when I needed to sleep.  For single parents that don't have options, I don't know how you guys do it.  Here is my best advice: Rest and recover when your body asks for it, eat good solid foods that are nutrient rich.   Don't be a hero thinking that you just need to suck it up.  Actually you do need to suck it up, but not when you're trying to recover as fast as possible.  Asking your body to build strength, fight off a virus, and raise kids at the same time doesn't work.  You make yourself weaker.

Don't get weaker.  Rest, drink water, eat right.

Today's Strong Sunday workout:

• Log Press 5-3-1
• Yoke walk: 
• 100 feet x heavy, heavier
• 200 feet for 50% of target weight
• 300 feet same weight.

Develop Your Training Habit

Starting a training routine is not easy. Especially if you are a parent. Play dates, school functions, and simply spending time with your kids is part of the equation. Those things don't take up all your available time however. You still have time early in the morning, late at night, or mid-day during lunch if you're employed. It's just a matter of scheduling it.

When I first got back into training (13 years ago) I looked at how much time I could devote on a weekly basis to training. At the time, it was 4 hours per week. That was as much as I could carve out. It was triathlon training so I focused on the 3 disciplines: swim, bike and run. From there I was able to create a base of conditioning that got me into the training habit. Once I started racing and was seeing where I was relative to others, I realized my time commitments needed to shift. The important thing about this is that I started with a set time. 4 hours of training in 7 days.  Create the opportunity for a good habit to develop, then simply show up.

This week I put in the following (in hours):

• Sunday: 2  (Strong Sunday)
• Monday: 3.25
• Tuesday: Rest (donated blood)
• Wednesday: 1.5
• Thursday: Rest
• Friday: 2
• Saturday: 1.5 (10k trail run)

Ten and 1/4 hours of training.  Not bad.  About 40% of that was running, and the rest strength training out of the garage.

Pull out the calendar, look at what days you can train.  Start small, build the habit, then build out.

You owe it to yourself and to your family to be in good health, have the strength and endurance to be there for them.  Laziness can be trained out by taking choice out of the formula.  Keep your workouts short and simple.  This is your time to make training a habit.  Dedicate the time, show up.

Just Show Up

Showing up to do work is more than half the battle.  It IS the battle.

1. Set your alarm
2. Wake up
3. Get dressed
4. Drink some coffee
5. Show up

As a dad, my motivation to train changes.  Sometimes it's just about setting an example.  Demonstrating a work ethic that you hope rubs off.  Sometimes it's to clear the head because life gets crazy and I'm a better parent after a heavy set.  Sometimes there is no reason and often, it's the best reason of all.  Because the iron is there.

Changing the Approach - Conventional to Sumo

Doing the same thing repeatedly can work.  So can changing the approach.  In order to improve a weakness in one area, you can build a strength in another.

This is the heaviest I've ever pulled doing sumo simply because I've never tried.  Looking forward to getting stronger in this lift so that when it comes time to pull heavy in conventional deadlifting, the old heavy will be the new light.

Max Effort

These aren't lifts to impress.

These are lifts that help drive and define what happens in between lifts.  The experiences that occur between workouts, the choices that we make and the lives we affect, can be positively influenced by the struggle we build for ourselves with the iron.

Life isn't easy, neither should lifting be easy.

Don't choose easy.