This website is my personal blog where I put my training log, thoughts on readings, book reviews, training program reviews, and general thoughts.
I hope to put out reasonable information that can hopefully improve someone’s life.
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Perfect Enough Day
With patients, I often make the statement that my goal over time is to make an individual’s current life match their ideal life. There’s a tool in life coaching called perfect day. This is where you sit and journal what a perfect day looks like to you. If you’re in a phase of life where…
Training Log 6.2.24
Training: Week 4 Powerlifting and 5K V3.0 – almost all of the lifts were feeling better this week – deadlifts and pause squats were where it was most noticeable. This program automatically increases the intensity over the course of it and it’s not based on ability to hit rep maxes etc. Running has been feeling…
Training Log 5.25.24
Training/Running: CHP PL and 5k V3.0 Wk 3. This program took about 2 weeks to adapt to. So far I think they’ve done a better job with volume management than their past programs. I think the past mistake was taking training maxes from Average to Savage, which were more absolute maxes instead of dropping by…
Training Log 5.12.24
Insight of the week: I’ve been using the term insight to describe a patient’s ability to see themselves as they are. I just completed the Knowledge Project/Farnam Street Decision by Design course and they instead used the term awareness. I generally use the term awareness more in regard to athletics and the ability to recognize…
Training Log 5.5.24
Overall – during leg day 2 weeks ago strained my left hamstring on my last set of GHR. Now things are feeling more normal. Will be transitioning to the new version of powerlifting + 5K through CHP. I ended up dropping the training maxes by 10% and already the program looks more reasonable. This was…
Training Log 4.21.24
This has been a challenging year. Our second kid was born mid-December, got home from a mobilization and started a new job with a lot more responsibility than I initially expected. Training has been consistent. Just finished week 12 of Bodybuilding and triathlon training, which was highly modified. I have just not had the time…
Training Log 3.3.24
Been falling way behind on consistent writting on this blog. I have been writing for my works blog on the past couple weeks and now is the time to focus on getting the training log out consistently as well. If I can get a couple days of this going a week that’s going to make…
Training Log 2.11.24
Training: Week 2 of BB and Triathlon from Complete Human Performance. My back was tweaked a couple weeks ago and I’m not able to tolerate significant intensity right now with my sleep being trashed from the newborn. The reduction in volume has really helped and it took about a week to adjust to the new…
Training Log 1.28.24
Training: A2S 1.0 Week 3. This week was pretty average training. Squat 435×8, 405×8, 375×13. Bench 280×8, 265×8, 245×15. Deads – back wasn’t feeling it so did rack pulls 425x5x5. OHP 190×8, 175×8, 165×15. Outside of the back tweak things were fine. It’s the same area as a couple weeks ago. Uncertain what is the…
Training Log 1.14.24
We had our second kid a month ago and I feel like my life has been blown up by this change. It’s hard on my wife, it’s hard on me, it’s just a lot of change. Our family support has been minimal throughout this period which has been frustrating. Work has been very dynamic and…
Training Log 12.31.23
Training: Week 3 A2S 1.0. Training has felt like trash over the past couple of weeks. We had our kid second kid right after starting this program. To say that the second one has been more of a challenge would be an understatement. Squat is behind because I missed a day with the birth of…
Training Log 12.3.23
Training: Week 2 of Tactical Barbell’s operator template. All lifts were 3 sets of 5 reps. Squat 435, SSB Squat 335, Front Squat 275, Bench 295, DB incline 100, OHP 185, Clean 185, Rackpull 465, Deadlift 445. This whole week things didn’t really feel locked in. I’m curious how the increased intensity with the dropped…
Hypertension
Definition: Hypertension (HTN) is high blood pressure. The systolic blood pressure is the top number and the diastolic pressure is the bottom number. Systolic pressure is the pressure in your arteries when the heart beats. It comes from the cardiac output (how much blood the heart pumps x heart rate). The diastolic pressure is the pressure…
RR 41 – Are You Doomed?
More often than not patients feel as though they have little autonomy on the trajectory of their lives. We make statements like “it runs in my family” or I can’t help but do this. We have, probably rightly so, made conditions like addiction a disease, in which we have little or no control over our…
Training Log 11.26.23
Training: This was the first week of doing the operator template. I was home for the past week which was a more major change. It’s nice having good equipment again and barbells that don’t slide and flooring that’s more stable. I feel like my mechanics are off and it will be a period of time…
Book Review: How to Know a Person – David Brooks
Book: How to Know a Person: The Art of Seeing Others Deeply and Being Deeply Seen – David Brooks Worth the Read: Yes Insights: My bias is I tend to value Mr. Brooks perspectives. I found enjoyment from reading his book The Second Mountain and the Road to Character. I don’t think my mental state…
Training Log 11.19.23
Lifting: With the transition home I elected to try restarting the operator template. I’m curious how it will go. I’ll be following the %, sets and reps based on Tactical Barbell. My lifting days will be Day 1 – Squat, Bench, Rack Pull, bw BSS Day 2 – Front Squat, DB Incline, Clean and Press,…
Book Review: Determined
Book: Determined – Robert Sapolsky Topic: Free Will or lack thereof Worth the Read: Not to me Take aways: I’ve read a couple of Sapolsky’s other books and at the recommendation of my buddy who’s a clinical ethicist thought this would be interesting. The premise is that there is unlikely to be freewill. The general…
Training Log 11.12.23
Training: Energy has been pretty depleted as of late. I was hitting minimum numbers on most of the movements this past week. Squat – 405×10, 375×10, 350×12. Bench – 265×10, 245×10, 225×24. OHP – 175×10, 160×10, 145×18. This was from Average to Savage 1.0. My goal is to reintroduce deadlifts into the program this upcoming…
Training Log 10.29.23
Training: Primarily worked through week 6 of A2S 1.0 and the strength + 10k for the accessory and cardio workouts. Took the ACFT on Friday. Bench day was 280×8, 265×8, 245×10. Squat day was 435×8, 405×8, 380×12. ACFT score was 591. Deads 340×3 easy, med ball toss was 12.5 which was the worst I’ve ever…
BR: Personal Finance for Dummies & Be Useful
Book: Personal Finance for DummiesAuthor: Eric TysonTake Aways: Second reading spaced probably 10 years apart. Couldn’t tell you, what the changes were from the previous edition read. The biggest strength is he tries to stay as unbiased as possible. This book covers the basics and is a great introductory book to personal finance. I don’t…
Training Log 10.22.23
Training: Week 6 A2S 1.0 w/ strength and 10k accessory/running. This was probably the worst week of training I’ve had in a while. Part of that was travel and part of that was overtraining leading up to the end of the week. I need to implement some easy strength deadlifts and just start greasing the…
BR: Elon Musk, The Sports Gene, Clear Thinking, Black Rednecks and White Liberals
Book: Elon MuskAuthor: Walter Issacson (Steve Jobs, Leonardo DiVinci) Recommended to read: YesComments: The story is over 100 chapters. Each one tends to focus on an event or period of time in Musk’s life. Elon is a real life character and it’s amazing to see how much he has done in his lifetime. It seems…
Training Log 10.9.23
Training: A2S 1.0 + 10k training. Squat 430×8, 405×8, 375×18. Bench – 280×8, 260×8, 240×16. OHP – 185×8, 170×8, 160×16. Cleans 205x3x6. Training overall has felt good. I’ve been consistently hitting the numbers I expect to hit. We’ll see how the testing week goes this upcoming week. I need to add a couple sets of…
Training Log 10.1.23
Training: This was the second week of A2S 1.0 mixed with the cardio program from strength and 10k. Squat 405×10, 375×10, 345×18. Bench 260×10, 240×10, 225×21. Clean 205x3x6. OHP 170×10, 160×10, 150×20. Things overall felt fine. By the end of the week my body wasn’t feeling great and training was marginal. Running: 4 sessions. Long,…
Training Log 9.24.23
Training: Last week strained my back and needed to modify the volume on the lower body day. Training at the percentages was not sustainable. In hindsight should have lowered the training max that I used. That’s always been my struggle with CHP programs is consistently training with weights in the 95%. To me that’s not…
Training Log 9.17.23
Training: Week 2 strength + 10k. Volume on the lower body day wrecked my back. Trying to do high rep deads after heavy squats still seems a little dumb to me. Probably should have had a lower training max for the squat and DL which would have made the training more manageable. As such strained…
Book Reviews: Tap Dancing To Work/Last Lecture
Book Title: Tap Dancing to Work: Warren Buffett on Practically EverythingAuthor: Carol LoomisInsights and Take Aways: Following Farnam Street and previously having been one of the MBA students that went out to Omaha to listen to Buffet speak, I was interested in learning the background to Mr. Buffett. The author, Carol Loomis, has been editing…
Training Log 9.10.23
Training: I think I made a “good” decision for the next 12 weeks. I’ll be running Complete Human Performance’s Strength and 10k program. I’ve needed to ensure I had a consistent running template. The past couple weeks of easy strength have felt like dog crap training. I’m noticing that I enjoy cookie cutter programs more…
Book Reviews: War and Existential Physics
Books: War – Sebastian Junger and Existential Physics – Sabine Hossenfelder War – Sebastian Junger is a journalist who went into theater with a combat infantry unit in Afghanistan in the early 2000s. I loved this book as it documented the situation well. The perception of the soldiers as well as the realities of modern…
Training Log Aug 27, 2023
Training: Finished week 5 of the operator template. Squats 445x3x3, bench 275x3x3, Rack pull 475x3x3, clean and press 175x3x3, db farmers walks and bw pull ups. Trained this MWF. I’m again struggling with the general thoughts on how to progress this over time. My body feels fine I’m just not getting anything good or bad…
Book Review: How to Win Friends and Influence People
Book: How to Win Friends and Influence People – Dale CarnegieAuthor’s Website: https://www.dalecarnegie.com/Category: Leadership Worth the Read: Yes Insights: Classic leadership text that has simple and practical advise. People care more about themselves than you, as such seek to know them and they’ll be more receptive to your suggestions. Avoid arguments and criticism. Become interested…
Book Review: Risk – A User’s Guide
Book: Risk – A User’s Guide – Gen (Ret) Stanley McChrystalAuthor’s Website: https://www.mcchrystalgroup.com/people/stan-mcchrystal/Category: Risk Managment Worth the Read: PassInsights: There are general lapses in character that create unnecessary risk if not monitored. There should be systems in place to limit unnecessary risk. In a corporate setting there should at a minimum be valuable input from…
Training Log 8.19.23
Training: Week 4 of the Tactical Barbell Operator Template. 3 sets of 5 at 75% on the lifts on MWF. Squat 405, bench 245, Clean and press 175. I would do 5 pull ups following each of the main lifts. Was doing a couple sets of DB farmers walks in between bench sets. The squats…
Book Review: Digital Minimalism
Book: Digital Minimalism – Cal NewportAuthor’s Website: https://calnewport.com/Category: Philosophy per Amazon Worth the Read: I don’t think so – main point – don’t use social media Insights: Social media is not generally advantageous. People are addicted to their phones and fake relationships. There are apps and products on the market that will monitor phone pick…
Training Log 8.13.23
Training: Week 3 of the operator template. Trained MWF – Squats 470x3x3, Bench 290x3x3, clean and press 195x2x3, DB farmers 100x100m x 2, ab wheel bw x10x2. Training felt better this week. Trained at a new gym and the bars had no knurling which made the squats very challenging just to hold. Don’t have a…
Book Review: Stress Less Accomplish More
Book: Stress Less, Accomplish More – Emily FletcherAuthor’s Website: zivameditation.comCategory: Self-HelpWorth the Read: Maybe Insights: The book proports the benefits of meditation for Driven personality types ie type A people who are looking for an additional performance boost. There’s a large marketing component for her meditation course. Was a lot of additional wordage that could…
Book Review: Buy This, Not That – Sam Dogen
Book: Buy This, Not That – Sam Dogen Author’s Website: https://www.financialsamurai.com/Category: Personal Finance Worth the read: Yes Insights: Really enjoyed his writing style. He did a great job providing very useful and actionable rules of thumb for personal finance. He challenges the reader to pursue a high income. This book is targeting high earners much…
Training Log 8.5.23
Training: Week 2 Operator template. All three workouts this week were the same. 415x5x3 squat, bench 255x5x3, clean and press 175x2x3, pull up b2x5x9, deadlift 1 day a week 425x5x3. All the workouts were completed in about 45 minutes and followed by 20 min walk. Trained on MWF. BJJ: 0x this week. Hopeful to find…
Rolling Reflections 40
This past week has been a lot of ILE reading on the definition of states as well as power and strategy. It’s interesting comparing business strategy and military strategy. Business strategy is generally defined as low cost, differentiation, dual advantage or niche. Military strategy is based on achieving a desired end state through various means.…
Training Log 7.30.23
Training: Started tactical barbells operator template. Squat 405x5x3, Bench 260x5x3, Clean and press 185x3x3, pull ups bw x 5×9. Felt ok. I did like that the workouts were quick. Runs: 3 runs – all just LSS for 30 minutes. Wanted to ease into the new program and restart more consistent running. When the base is…
Training Log 7.22.23
Training: Week 3 A2S 1.0. I haven’t done a good job the past couple weeks updating. Training has been consistent, but as documented in the stress section, things come up. Squat was 430×8, 405×8, 375×18. Bench 280×8, 260×8, 240×15. Rack pull was 545×5,3×3. OHP was 185×8, 175×8, 160×16. BJJ: Trained 3x this week. Back was…
20 Years of Strength
I started my lifting journey after I got bullied on the court playing basketball. I didn’t like getting pushed around. If I could put on muscle, then I could prevent this from happening again. The only lifts I knew were push ups, dumbbell curls and overhead press. So I did a lot of reps of…
Training Log 7.2.23
Training: Finished week 4 of Average to Savage 2.0 and the app I was using shut down. It was a little bit annoying because I planned on running this program for the next 12 weeks. As this was unexpected I just transitioned to A2S 1.0 until I get a little time to think. To fill…
Training Log 6.18.23
Training: Day 1: Pause Squats 265x6x4, 265×12. Bench 280x4x3, 280×10. RDL 225x6x4, 225x15Day 2: Push Press 195x3x4, 195×5. Squat 460x3x4, 460×4. CGBP 245x5x4, 245x10Day 3: Sumo DL 485x3x5. DB OHP 70x5x6, 70×10. Front squat 230x5x4, 230x15Training overall was ok. I continue to have time limits so I just do a rep set at the end.…
Training Log 6.11.23
Training: Average to Savage 2.0 – week 2. Timing is kind of off on this because I started on a Thursday. Day 1: Push press 185x4x5,7×1. Squat 430x4x4, 7×1. CGBP 225x6x5, 10x1Day 2: Sumo DL 465x4x4, DB OHP 55x7x8, 15×1, Front squat 225x6x4, 15×1 BJJ: 3 sessions this past week. Still feel like this could…
Training Log 6.4.23
I’ve been having a little bit of a training and education crisis which is normal. I started off thinking I was going to do the base building program from tactical barbell, then I went to the strength and 5k template, and I’ve settled for now on doing Average to Savage 2.0 mixed with the conditioning…
RR – 4 Pillars of Exercise
There is no perfect exercise or activity. If you’ve been involved in athletics for any duration of time, you’ve likely run into overuse or traumatic injuries. Cross training is imperative for health and we should look at our exercise programing to include each of the pillars. Exercise has four pillars – strength, cardiovascular fitness, mobility,…
Orthobiologics
Orthobiologics are an evolving field in musculoskeletal care, as well as aesthetics. Leaders in the field hope it transforms orthopedic interventions to being less invasive with a shorter recovery time. The field stems around using autologous products (derived from your own body) to promote healing. I’ve found that the more a patient moves after a…
Training Log 5.21.23
It’s been an interesting shift with training. Life is crazy right now and I’m thankful that I have a consistent training program. The thing that’s helped me more than anything is making a decision on the next program prior to completing the previous one. I still think I would ultimately like to get to the…
Training Log 5.14.23
This whole week has been a little bit of a mess. Somethings have stayed consistent, but I’ll be transitioning to a new program this week. Training: I pushed back my last day of the 25 rep week of week 9 of the hypertrophy and recovery program because I had my ACFT the previous Saturday. I…
RR – 4 Pillars of Healthcare
In considering the field of healthcare, there are four pillars. These pillars are disease management, quality of life/healthspan, longevity, and performance. We may want all of these things, but there are obvious competing demands. Traditional medical care has a focus on disease management. If you go to your traditional annual physical you are provided with…
Training Log 5.7.23
It’s been a busy couple weeks. Today I felt completely drained. I haven’t had a day where I didn’t work in about three months. The next three months will be a little bit of a grind. Overall, things are going well it’s just trying to make a last push prior to major changes. Training: Week…
Training Log 4.30.23
I’ve done a really poor job lately of writing. I will say this is due to a number of competing factors for time, but it’s a failure on my part and I need to start understanding the value of reflection. The next year is going to be busy and wild. I assume there will be…
Training Log 4.2.23
Training: Post Deployment – Recovery and Hypertrophy Week 4I’ve thought this has been a good program to come off the A2S and this has continued through the first block. This past week I was on vacation and training at different gyms. I’m surprised how much I’m feeling this in my hamstrings. Felt good to finish…
Training Log 3.19.23
Training: Started Dan John’s Recovery and Hypertrophy program and I’m in the second week. So far I’ve liked it. The workouts are pretty quick, and I feel like I’ve needed to add in the weighted carry work. I modified the goal weights pretty significantly because when I’ve run it in the past I thought the…
Average to Savage Rewind
Program Overview: I’ve previously discussed the basics of this in a previous write up on the program. It’s overall a linear periodization 16 week program (progressive increase in intensity over time), that has several other training concepts mixed in. Training max increases based on max rep sets. It’s based around the powerlifting movements and is…
Training Log 2.26.23
Training: A2S 1.0 week 11 Not the best week of training. We were dog sitting and this threw a wrench in the schedule yet again. Got sick going into the week with just a 6 hour GI bug and lost 5lb and was 199lb for the first time in a while. Squat day hit 490×3,…
RR 39 – Addictions
For some reason my learning this month has primarily focused on addictions. There was Dr. Anna Lembke on the Knowledge Project. I’ve been working through Paul Chek’s 1-2-3-4 On Obesity, Addiction, and Disease. And reading through Codependent No More. Then I had a good conversation with my best friend talking about levels of thinking and…
Training Log 2.19.23
Training: Average to Savage 1.0 Week 10I feel like life is very up and down right now. Training this week has been good. Just feel like I’m not really good or really bad I’m just training. Squat: 460×5,430×5, 405×16. Bench 295×5, 280×5, 260×15. Deads 495×6, 3×3. OHP 195×5, 185×5, 170×13. Running: Last week I hit…
Training 2.12.23
Training – Average to Savage 1.0 Week 9 – RepeatThis weeks training felt good. Probably because my BJJ training was so low this week. Squats: 430×8, 405×8, 375×17. Bench: 280×8, 260×8, 255×16. Deads: 465×9,5×3. OHP 185×8, 175×8, 160×18. BJJ: Very poor week. It was my son’s birthday so I missed on Friday and then didn’t…
Training 1.29.23
Training: Week 7 Average to Savage 1.0 – repeatPast couple weeks have been a mess. Haven’t had a day off of work for what feels like a couple months. It’s been taking a toll. Was lifting odd days the past couple weeks. This week went squat 455×5, 430×5, 405×16: bench 295×5, 275×5, 255×16: Deads 495×5,2,2:…
Training Log 1.15.23
Training: Week 5 Average 2 Savage 1.0Training this week felt really good and I don’t have an explanation of why it went well. Squat 405×10, 370×10, 345×27. Bench 255×10, 235×10, 225×21. Deads 435×16, 435x6x3. OHP was 170×10, 155×10, 145×22. Body feels pretty good. Accessories were standard. Running: Ran a mile and a half following each…
Training Log 1.8.23
Training: Week 4 of A2S 1.0. This was the deload testing week and everything felt good. Training maxes are pretty much all on point at this time and the reps are overall not off from the max rep expectation. Squat was 445×12, Bench was 295×8, OHP was 180×12, deadlift was the deload 430x3x5. Current training…
Training Log 1.1.23
It’s a new year and there will be a lot of change this year, which I tend to like as it means challenge and hopefully some learning. It didn’t start off the way I would like with the Buckeyes losing right after the ball dropped. Training: Week 3 Average to Savage 1.0. This week I…
Rolling Reflections 38
It’s interesting how easy it is to get off track. I’ve been considering restarting writing, but I didn’t know where I wanted to begin. RR started as a means to do quick blurbs on my reading from the week and reflect on it. I think that template served me well, when I was doing it.…
Training 12.25.22
Training: Week 2 of Average to Savage 1.0. Trained on atypical days because of the holiday. Ended up training Tuesday, Friday, Saturday. Squat 390×10, 360×10, 335×23. Bench 255×10, 235×10, 225×19. Dead lift 405×20, 425x8x3. OHP 155×10, 145×10, 135×21. I think not taking a deload/max week prior to starting this program was a mistake. Body feels…
Training 12.18.22
Training: Restarted average to savage 1.0. I have not previously run this back to back and am curious how it will turn out. Week one lifts were squat 365×12, 335×12, 305×25, bench 240×12, 225×12, 205×19, deads 365×18, 8×3, OHP 145×12, 135×12, 125×23. Was more sore than normal and did not feel like I had the…
Average to Savage 1.0 Program Review
https://www.strongerbyscience.com/training-toolkit/#:~:text=Average%20to%20Savage%20program%3A%20A,scale%20your%20body%20can%20manage. What it is: 16 week training cycle broken down into 4, 4 week microcycles. It’s a combination of linear periodization with daily undulating periodization. What I like about what Greg did was he used a modified wave for the rep set. By ended the sets with an AMRAP at the lighter weight I think…
Training Log 12.10.22
Training: Average to Savage 1.0 Week 15. This is my last week of this training cycle. Overall it went alright considering I was sick most of the week. Squats I hit 500×2, 475×3, 445×6. Bench was 325×2, 310×3, 295×6. Deads worked up to 565×1 for sumo. OHP was 205×2, 195×3, 185×10. I did this as…
Training Log 12.4.22
Training: Week 14 of Average to Savage 1.0. This week was a little more normal. Accessories were limited. Squat 475×3, 445×4, 415×15. Bench 310×3, 295×4, 275×12. Deads 535×3. OHP 190×3, 180×4, 170×15. BJJ: Trained twice this past week with travel. This week and next week will be restricted. Running: Got in 2 running sessions prior…
Training Log 11.27.22
Training: Finished week 13 of Average to Savage 1.0. Kind of an off week. My wife and I were sick on Monday and Tuesday so I just did two days of lifting this week. Bench was 295×5, 275×5, 255×17. Squat was 445×5, 415×5, 385×17. Deads lifted in the morning and just did a deload 405x5x5.…
RR Hackett
I’ve been neglecting reflection writings for almost a year. It’s a habit I need to get back into for learning and gratitude. Hackett was the captain of my lacrosse team in college. From reading The Captain Class he fits the description of what it means to be a true captain. The fall of my freshman…
Training Log 11.20.22
Past week ended mixed. I pretty much told my partners I would not be returning after an upcoming mobilization. I was dealing a lot with disappointment and resentment. I know I need to make a change for not only professional growth, passion and to provide the care that I want to, but most importantly to…
Training Log 11.13.22
Training: This week was fine from a training perspective. Squat 465×3, 435×4, 410×11. Bench 305×5, 295×4, 275×11. Deads 535×2,1,1. OHP 185×3, 175×4, 165×15. The weight was moving fine. Deads I didn’t hit last week given I trained BJJ then had other obligations on Sunday. I feel like I need at least the weekly movement to…
Training Log 11.6.22
Training: Odd week. On the bench day I did a longer run than normal and flared up my SI joint. Took the deadlift/OHP day off and just did a ruck march on that day to get some active recovery and felt fine after that session. The squat day was 435×5, 410×5, 385×17. Bench day was…
Training 10.30.22
Training: This past week was week 9 of Average to Savage 1.0. I think when I’m done with this I’ll just re-run the same program. I need to be more mindful about how to get my running in as I continue to feel like I’m doing the bare minimum. I also think I need to…
Training Log 10.25.22
Training: This past week was a mess. Was on week 8 of average to savage 1.0 which was a testing week. The week prior had great sessions. We were house sitting and didn’t have normal equipment at the home gym. The squats I used a transformer bar on a high setting and worked up to…
Training Log 10.13.22
Training:Finishing week 7 of Average to Savage. Squat sets were 435×5, 405×5, 385×10. Bench was 285×5, 265×5, 250×10. OHP is 170×5, 155×5, 145×10. Deads are going to get done tomorrow or on the weekend. I’ve enjoyed hitting rep maxes again with the minimum of three working sets. I feel like these workouts are efficient. I’ve…
Training Log 9.25.22
Training: Finished the first block of Average to Savage 1.0. I’m glad I’m back on this program. The first four weeks always feel good and it’s just nice to hit different rep ranges. The above 20 rep sets are certainly something I only get into a couple times a year. This was the rep testing week…
Training Log 9.18.22
Training: Just finished week 3 of average to savage 1.0. I went back to this program because my training felt stagnant. I was doing the movement, but not following any sort of periodization. At this time of life I feel like I was just getting the minimum in, because I’m short on time. It wasn’t…
Training 8.28.22
Training: Past couple weeks have been consistent, but getting shorter times in the gym. Wifes been on nights and stress at work has been high. I’ve been hitting fewer sets and I feel like it’s time to get back on a regular program. The volume just hasn’t been there. Sets this past week were 405×10…
Training 8.7.22
Training:This week I was feeling beat up and did my speed work for the lifts. It was 8 sets of 2 on all the lifts. I was doing 315 on squat, 225 on bench, sets of 10 on bw pull ups, 225 on front squat, 185 on incline bench, and 315 for pulls. Next week…
Training 7.31.22
Training: Have continued with a somewhat operator template for the lifting. Tu – Squat, bench, WPU. Th – Front squat, Incline, Cleans. Sun – Deads, KB OHP, and now belt squats. I switched the belt squat for leg press as I felt like I was stressing my back too much. I’ve considered doing 5RM, band…
Training 7.24.22
Training July 23, 2022 Training: Things have been going well. Been following the tactical barbell. This week was a deload and just did 5 sets of 2 on everything. Tu – Squat, Bench, WPU. Thursday – Front Squat, Incline, Clean. Saturday – Deads, OHP, Leg press. I felt like I needed a deload and I…
Training Log 7.3.22
Training: This past week was a mess. I got the three training days in, but it was a cluster between travel back home and re-calibrating. T – Squats 405x5x3, Bench 225x5x5, WPU 53x5x5. Strained my back on the squats being sleep deprived. Thu – Front squat 275x5x6, OHP 165x5x5, clean 215x3x5. Sat – Deads sumo/convo…
Training Log 6.19.22
Training: Have continued the 3 day a week training. I’m not at home so I have been using what I have. I did 405x5x5 for squat, 295x5x5, on front squat, and 240×20 on leg press. Pull ups bw x 10 x 8, clean 185x3x5, and 415×5,5×4 on deads. Bench was 275x5x4, OHP 175x5x4, and incline…
Training Log 6.12.22
Training: The past two weeks have been up and down. Two weeks ago I was feeling over trained and this week felt a lot better. I increased the number of sets every week from 3-5 over the past three weeks and things felt good. Bench was 275×5, SSB was 335×5, front squat was 275×5, Deads…
Training Log 5.29.22
Training: This past week of training went pretty well. I need to reorganize the days I do what lifts. I did the deadlift day on Thursday and was still sore on Saturday. I’ll flip those days. I need to look up the percents again for the lifts according to tactical barbell. My training split over…
Easy Strength For Fatherhood
TL;DR Pick a training program that can be done at home (workout generator or KB) Pick a training program that be done quickly Try and think long term It will get better Community support helps Take care of yourself Sleep will be compromised, try to tighten up nutrition This will be the final update for…
Training Log 5.22.22
Training: The past couple weeks have been all over the place. I was in Denver for continuing education and it was more or less a deload week. This past week I lifted twice and followed the tactical barbell template. I need to spend some time thinking about what I’m training for. I like the variety…
Training log 5.1.22
Training:This was the testing week for the lifts. It’s week 4 of average to savage 1.0. I hit 415×14 on squat, 275×14 on bench, 170×12 on OHP, and the deadlift was the deload 435x3x5. Supplemental lifts were 405x5x3 rack pull, db press 60x6x3, 245x6x3 front squat, and 225x6x3 close grip bench. Testing week went fine.…
Training Log 4.23.22
My goal for this year was to be more consistent with my writing and I’ve failed that to date. It would be easy to make the excuse of having our kid. I just think it’s because I’ve not been as consistent with my reading and staying on track. As a result I don’t have as…
Training Log 4.9.22
Training: Transitioned to Average to Savage 1.0 and the Complete human performance 5k training. The CHP 5k template comes from their powerlifting + 5k template. I’ve had a good response to the average to savage in the past and have probably run this program 3-4 times previously. It’s long and typically I get tired of…
Training Log 4.2.22
Training:Past week of training was the worst I’ve had in a long time. I’ve felt the sleep deprivation coming on and my attitude to go train has been off. I had drill this past weekend which impacted my time this weekend. I also had completed 6 weeks of the easy strength template and was ready…
Training Log 3.27.22
While I still feel like there’s been progress over the past 6 weeks. My wife and I are still adjusting. I know my role is to support my wife, but as the husband I’m really limited in what I can do when she’s breastfeeding. Training: this week was not one where I pushed it. I…
Training Log 3.20.22
The past couple weeks have been full of fatigue. I have been able to get the training in which has been the ritual or foundation of consistency. I’ve enjoyed the training and felt that there’s even been a little progress. Training: I haven’t been able to get 5 days of lifting in like the easy…
Training Log 3/5/22
We got through week 3 of having a newborn. The stress has been cumulative on my wife and me. I wanted to be home more to help out. The newborn dictates the sleep schedule and this has been a struggle. Training: It’s been an odd week of training. The sleep deprivation has caught up and…
Training Log 2.26.22
Training:This week I trained less than I have in a while. It still was a fair amount, but going back to work required changes. I had to get two quick sessions in prior to BJJ and things were much harder given the sleep deprivation. What’s been interesting is that even though I’m sleepy, the weights…
Training Log 2.19.22
Training: Worked through the first week of easy strength. I think it was a good choice given the period of life that I’m currently in. As I push the intensity, I have had to take a step back. I’ve really struggled with the runs. I don’t know if I’ve been pushing them too much. I…
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Seeking Progress 