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Failure - Live to Fight Another Day!

Wednesday, February 19, 2014

So I've come to realize that blogging on SP is cathartic and is best done whether I'm feeling up or down, whether I have good news or bad news, yadda-yadda-yadda.

In my last blog ( bit.ly/1kZjKjb ) I talked about how I was on the verge of over-training to exhaustion. So I made a few adjustments (I ditched the extra Brazilian Jiu-Jitsu class at work), and, wouldn't you know, I got one hellacious cold and missed about 4 days in a row of my regular workouts.

Overall, I feel much better!

But there's a bit of a problem....actually this problem has been brewing for a while and I don't like it.....hence the blog.

About 5 or 6 weeks ago, as I was doing my last deadlift of the day (I think it was 325 lbs), I felt a little "Pop-Pop" in my lower back. It was very weird. It wasn't painful at all, it was almost like cracking a knuckle....but it was in my lower back so I became concerned.

With the wisdom of my 54 years, I knew better than to keep pushing and decided to call it quits for the day.

No pain at all, but I kept thinking about what the hell it could have been. I did some Google searches and read a few bodybuilding forums that talked about guys that experienced similar lower back pops.....but they all described them as debilitating and had them laid up for weeks!

I did not want to go there!

The next week was my designated de-load weak. So on deadlift day, I cut the weight back to 185 lbs....then felt the same "Pop-Pop". Now I was worried. No pain again, but two weeks in a row of strange popping sounds in my lower back, I decided something was up. I called it quits and began to fret.

I went back to the books, re-read everything I could devour on deadlift form (my favorite is still Mark Rippetoe's Starting Strength.....excruciating detail on form and anatomy....and kinda funny too!) I focused on keeping my abs tight, my butt and hips way back, my back tightened to support my spine.

I eased up on deadlift days. I still pulled heavy weights, but once I made my designated number of reps for the day, I called it quits....I didn't go to failure and I always stopped while I still felt like I had some gas in the tank. I took it slow, thought about every move, every body part, went over and over in my mind how to position my body before committing to the lift.

Last week I pulled 335 lbs for 3 reps and felt real good, tight and strong throughout the whole session. That was a good sign, because next week, on 26 Feb, I have my next powerlifting meet!

Last October I lifted 915 lbs between deadlifts, squats, and bench press (see blog bit.ly/1dkQH6K ). I have been hoping to add 50-60 lbs to that next week. I think I can add 20-30 lbs each on squats and bench press, but the deadlifts have me worried.

Because you see today....I failed.

Today's goal was to lift 355 lbs....once. I did all the warmups, and on my penultimate set, I lifted 315 lbs for 3 reps. But I worked real hard for it.

For my last set, I got my hands around the bar with 355 lbs on it, pulled....got the bar 3 inches off the ground.....and down it went.

I walked around a bit, caught my breath, tried again....and failed.

I took 20 lbs off, tried to lift 335 lbs....and failed again.

I think the memory of those "Pop-Pops" are still in my head and have me being uber-cautious...which I suppose is a good thing (My motto for working out is, "First, do no harm")

But I have an ego.....yes, I know it's hard to believe, but I am plagued with a competitive streak and sometimes my ego just won't let go.....I want to do really well in next week's meet!

In October's meet, I pulled 355 lbs on the deadlift, a personal record for me and it felt great. My goal was to surpass that by at least 20 lbs this time.....but after today, I'm not even sure if I can pull 355 again.

Now, as with any competition, the adrenaline and the cheers of buds and the crowd helps you push past many barriers....but in this case, I'm not 100% convinced I should push it that hard.

So we'll see....there's no time-table pushing me to increase the weights, there's really no pressure, other than that of my own making, to keep going up....and I really don't want to be here in a week or 2 blogging about how I screwed up my back from working out too hard. Sometimes in war, it's best to retreat and live to fight another day.

Bottom line....it feels good to get it out and put it down on paper (or whatever we want to call blogging). Thanks for reading.

Have a great night Spark friends!

  
  Member Comments About This Blog Post:

TRIANGLE-WOMAN 2/27/2014 7:52PM

    Lifting 300+ lbs is a failure?

Um. Don't think so. I would not quibble over anything that comes after the first 3 but that's me.

My gut says: Listen to YOUR gut and "first, do no harm. "

Good luck at the meet.



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YOUNGANGELAM 2/21/2014 6:52PM

  Holy cow. I agree with Nancyanne55 for sure. It is really cool to me to read how much in poundage you are actually working with because, for me, it's little 2 lb weights with my cardio at the moment. Last time I went to the gym and did any weight machines, my max was 35-40 lbs on any machine. Keep it up, stay safe. :)

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JULIAMOONCHILD 2/20/2014 4:23PM

    Glad you could get it all out (better out than in) ;-) .... and glad that you have not strained emoticon any of those brilliant brain cells that always tell you what you should and shouldn't do. You've got YOU covered. No doubt in my mind.

Let us know how things go, buddy.

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PLMITCH 2/20/2014 4:19PM

    Important to listen to your body as well as your common sense, which it sounds like you are doing very well. And blogging about it is good because if you help one person, then you have accomplished a lot!

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IRISHBEANERGAL 2/20/2014 2:44PM

    NancyAnne55 nailed it- "Meeting goals at power lifting meets for all of your buds to witness is cool. Walking pain-free is cooler".

Be careful. You LOVE to lift - make sure you can for many years to come.

Go see a doctor - they can let you know what's going on. Better safe than sorry.

Let us know what happens.

~Irish

Comment edited on: 2/20/2014 2:45:01 PM

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JUNEAU2010 2/20/2014 11:49AM

    I think you are wise not to risk a serious and longer setback. Those pops are warning you!

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EFKLUTZ 2/20/2014 10:20AM

    Everyone else has expressed all my sentiments...there will be other meets in the future that you can prepare for - and there are other events in this meet that you can focus on. It's not worth it. Good luck and let us know how it goes...I'm sure you will emoticon


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WOUBBIE 2/20/2014 9:39AM

    A cautionary tale here:

http://www.marksdailya
pple.com/paleo-lifespan/#axzz2t
sCVRRc2

Listen to your inner voice, Grasshopper, it speaks with wisdom.

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PAULOBRY 2/20/2014 7:29AM

    I experienced lower back pain after a run last fall and paid a visit(s) to a Chiropractor. So glad I did as I had to make several changes due to some biomechanical issues.

Get your butt to a doctor. If the verdict is its no big deal, then you can lift without fear. If the situation warrants some intervention, do you really want to risk your health (and the joy from lifting, etc.)? If you screw up your back, it will affect a lot more than just deadlifts.

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MNCYCLIST 2/20/2014 5:31AM

    Whatever the issues are, I'm impressed. Holy smokes, I couldn't lift anywhere near that kind of weight, so be encouraged and hang in there!

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HEALTHIERKEN 2/20/2014 1:26AM

    ". . . I really don't want to be here in a week or 2 blogging about how I screwed up my back from working out too hard. Sometimes in war, it's best to retreat and live to fight another day. "

You know it!

Listen to the happy whispers of your happy body rather than the roar of the onlookers : )

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ADVENTURESEEKER 2/20/2014 1:00AM

    Go with your gut. Better to be healthy and lay off for a bit than to be laid up for a bit. The competition roar of the crowd and the adrenalin will take you where you need to be, IF you feel alright at that point in time.

As you say: first, do no harm.

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NANCYANNE55 2/19/2014 10:16PM

    When in doubt, follow your gut! (Or in this case, you back!)

My suspicion is that if you didn't feel pain you don't have much to worry about, but if your instinct is telling you to lay off, then that is EXACTLY what you need to do. It just ain't worth it to jack with your lower back at ANY age.

Meeting goals at power lifting meets for all of your buds to witness is cool. Walking pain-free is cooler.

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EXHAUSTED!!!

Wednesday, February 05, 2014

OK, so I have this thing about whining...I am philosophically opposed to it. I also have a real hard time with whiners. This has led me to have certain personality conflicts with various people at different times in my life.

That being said, I have to admit, today I am physically exhausted!

About 3 weeks ago, #2 son and I started taking Brazilian Jiu-Jitsu classes. (See my blog bit.ly/1nVwMhN ) We go 3x/week and I do this on top of my regular ST routine.

My regular ST routine entails lifting 4 days a week doing a program called "5/3/1"( bit.ly/1bwAE3q ), which focuses on 4 main lifts; squats, overhead press, deadlifts, & bench press.

On top of that, I found out that my gym at work also offers Brazilian Jiu-Jitsu during the week. So being a Type A kind of guy, I thought to myself, "Hey, how cool would it be to practice with these guys at work on the days I'm not lifting! I can take a Jiu-Jitsu class at work, then another one at night with #2 son!!"

So for the past 3 weeks, I have been working out EVERY SINGLE DAY, to include weekends, and on 3 of those days, I've been working out twice a day.

This has not proven to be an effective fitness strategy.

Did I mention that I also have a day job and, oh by the way, other family obligations around the house.

So on Monday, I woke up and I was in a foul mood. It seemed like no amount of coffee was pepping me up. At lunch I did 90 minutes of Jiu-Jitsu at work, came home, had a light dinner, then went for another 90 minute class at 7:30 with #2 son.

We got back at 9:30 and I just crashed in bed!

Tuesday, I woke up in the same grumpy mood. I started my 6th month of the 5/3/1 program and so did 12 sets of deadlifts, pulling 315 lbs for 5 on my last work set. But man I had to work on every one of them. Luckily, that was my only workout for Tuesday.

Today, I woke up foggy headed again. I did 12 sets of Bench Presses at lunch, finishing up with 205 lbs for 11 reps. Came home, skipped dinner, took a 30 minute power nap, then did a 90 minute Jiu-Jitsu class with #2 son.

My body and mind are now screaming, "NO MAS!!!"

The good news is, tomorrow (Thursday) I'm driving up to Boston to pick up my mom. She's been complaining about this winter's ridiculous snow (she's been complaining about the winters in Boston for the last 70 years!), so my brother and I decided to bring her down to DC to ride out these last few months (although it's not that much warmer here). We're going to time share her a couple of weeks each through March, then I'll drive her back (she's not a fan of flying either)

Oddly enough, I have been looking forward to the 10 hour drive all week. I can kick back in the car, relax, listen to my .mp3s and I don't have a workout planned for the entire day.

Now that is not like me at all. One of the biggest and best changes in my life these last few years is that before, I used to look for reasons to NOT workout. Today, I look for opportunities TO work out. Truth be told, I do have to get in squats this week and I'll probably do that on Friday at a gym near her house.

So my dilemma is this; I know better. I know this is an unsustainable pace. I know that rest and recovery are the keys to getting and staying fit. But I'm in a quandary....

....I want to keep doing the Jiu-Jitsu with #2 son. I also want to keep lifting. I'm entered into another Powerlifting Competition on 26 Feb and my goal is to lift somewhere around 960-980 lbs between squats, bench press, and deadlifts. This would be a 50-70 lb increase from my last meet in October. ( bit.ly/1dkQH6K )

So something's got to give, maybe it'll be the extra Jiu-Jitsu classes at work. But I've got to take a good hard look at my schedule and alter the lifting with the BJJ classes and build in at least one rest day during the week as well. I've just got to plan smarter.

I know it's nutty....it's a dilemma of my own making. I think I know how to solve it, and I know that if I don't, it'll eventually lead to an over-training injury or chronic fatigue unless I make adjustments. So, more to follow.

Why couldn't I have been born a Type B!

Have a great night Spark Friends!

  
  Member Comments About This Blog Post:

ERK709 2/12/2014 10:04AM

    I totally agree with you about whiners, but when you work as hard as you do, I think you earn it a little!!

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HAKAPES 2/12/2014 1:10AM

    I love when you say to look for opportunities to work out. I noticed something similar, once I got the hang of it, I do more and more!

About the Bodymedia Core Armband, do you wear it in a visible place, or hidden?
How did you get used to it for sleep?
Advantages, disadvantages?

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JUNEAU2010 2/6/2014 6:37PM

    Enjoy your time with your mom! Be safe on the road, too!

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BERGBA7 2/6/2014 1:50PM

    Maybe you can add a yoga class with your mother to the routine emoticon

Great you can do so much though! Since you are smart, you won't put more on your plate than you can eat...

Have a nice stay in Boston!
emoticon

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HANSBRINK 2/6/2014 12:00PM

  Lots of good advice here, so I don't need to add anymore. Good luck with your decisions!
No matter what you do, you still act as inspiration for me when I do weights or a body workout session.
cheers!

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PLMITCH 2/6/2014 11:17AM

    I'm exhausted just reading your blog!

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NEPTUNE1939 2/6/2014 11:10AM

    emoticon From one type A to another and being a father myself - I'd forgo the Jiu-Jitsu and just enjoy watching my son. emoticon Your Central Nervous System is really taking a beating with those reps. I wish you well on the upcoming power meet.

I'm finishing up StrongLifts 5x5 Friday as I've plateaued on the weights. I'm starting the 5-3-1 myself Monday. Have a good lift my friend, Earl

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WOUBBIE 2/6/2014 10:36AM

    Aw, I think you could learn to be a Type B if you really put your Type A mind to it! :)

"SERENITY NOW!!!!"

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FANGFACEKITTY 2/6/2014 1:45AM

    Oh, what a tangled web! If only you were one of those mutants who could survive on an occasional power nap, no extra sleep required...just think of all the extra hours in the day you would be able to use!

Personally, I like sleep. And I decided when I was 16 and developing an ulcer from stress that following in my Type A+ workaholic perfectionist parents' footsteps was not really the path I wanted to take. So I am now probably safe from over-commitment, having chosen to become a Type B instead.

As tempting as it is dropping the lunch time jui-jitsu extra classes is probably a good idea. And maybe consider reducing the evening classes to just twice a week. It's hard to do at the beginning when it is new and exciting but 3x week can lead to burn out after a while and loss of interest in kids. Because unlike traditional team sports jui-jitsu is year round, so no seasonal breaks. It would be a shame if your son lost interest from overexposure when it is something you so obviously enjoy doing together.

I have to put up with an entire department of whiners here...the buyers in Asia and the Americas north and south do what needs to be done with a minimum of fuss. Europe (aka mostly France)...a completely different story. And I have zero patience for whining; I suspect I am about to snap and say something too blunt for their tastes at our dept meeting next week. Fortunately my manager has the same attitude towards whiners. And nowhere in my job description does it say my job is to win friends and make people happy...my job is to make their jobs easier whether the like it or not. One guy even said to me he doesn't understand why we have to use computers anyway, he was able to do his job perfectly well before we had them, with pencil, paper, a phone and the mail.

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ADVENTURESEEKER 2/5/2014 11:58PM

    I swear to God I could have written this post myself. Except replace 'son' with 'myself' and 'brazilian jiu-jitsu' with 'kickboxing'. I spar and take a boxing lesson, run, kickbox and am trying to get back into some weight lifting. I am actually seriously contemplating hiring a trainer for a day or two a week.
Since January at some point (probably the 1st) I've been going 7 days a week. This is fine for now, but completely not sustainable. Or is it really so fine?! I'm so tired. You know you're in trouble when you wonder if a 2 hour kickboxing class could be considered your 'active rest day' because really, you haven't sweated that much this time. Usually my rest days happen due to a special date, work, a board meeting or whatnot, but it just so happens that that hasn't happened yet. I have 1 this week and 1 the week after though. This slight insanity is completely of my own making. Thank goodness my 'Tom Green' guy is supportive. He's mostly succeeded in talking me off the ledge of trying out for competition kickboxing classes....where we'd be training to compete. I am already planning to compete in boxing. One at a time!
My doubles twice a week include a 5k on the treadmill (too cold to run outside), head home quick then off to either spar or kickboxing. Today I sparred then went to the gym for my 5k and since I was there why don't I top-up my weights, too. Gah! I would have ran right after work but I got to the gym and realized I had only brought 1 shoe. Who packs only 1 shoe?! Apparently I do. Maybe it was the universe trying to tell me something.

"So my dilemma is this; I know better. I know this is an unsustainable pace. I know that rest and recovery are the keys to getting and staying fit. But I'm in a quandary.... "

And here I honestly thought I was the ONLY one with this quandary. I also have to plan smarter, and think a kickboxing class might have to go.

Comment edited on: 2/5/2014 11:59:45 PM

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IRISHBEANERGAL 2/5/2014 10:36PM

    Ha! I so get this... I used to work out M-F, with a second work out on T, Th and F. Crazy.

Now I'm M-F, with one extra work out on Friday. Much better. And I'm seeing better results because I'm not so exhausted - my form is better, my mood is better - my mindset is better.

So be careful, find what works for you!

~Irish

ps - Saturday and Sunday are not "down days" - I find something fun to do - activity with my daughter, or something. Just not a planned routine thing. If I need it, I take Sunday off.

pps - whiners suck... just sayin'...



Comment edited on: 2/5/2014 10:37:00 PM

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Snow Day, Ju-Jitsu, and Abs!!

Tuesday, January 21, 2014

I've got to admit, it's not often that I get a snow day off, but today, with some hellacious "wintery mix" expected in the Northeast with "Winter Storm Janus" (have I been asleep the last few years....when did we start naming snowstorms?), the Virginia Dept of Transportation (VDOT) as well as most of DC has shut down traffic, schools, airline flights, and work for most of Northern VA and DC.

I have a Snow Day off!!!

What was my first thought when I saw this news at 5:30 AM? "Damn, I won't be able to do my deadlifts today....how will I re-flow this week's workout schedule!!!"

I know....I'm sick.

Luckily, I completed all of SWMBO's Honey-do items yesterday, so I decided to spend this morning getting smart (no sarcastic comments from the peanut gallery that this is a full time job for me!) surfing the web and Amazon getting up to speed on my new hobby....

.....Brazilian Ju-Jitsu!!

#2 son and I spent 90 minutes yesterday at our first Brazilian Ju-Jitsu class (see my last blog bit.ly/1an5uxq ). WOW!!

Now I consider myself a fairly fit, if inflexible fellow. The inflexibility was confirmed as we did everything from front rolls to various positioning drills, but man, I didn't think my fitness was going to be challenged like it was!!

The whole purpose of doing this was to give our disabled, 20-year old son an opportunity to exercise at something he recently expressed an interest in. The price was that I have to take classes with him. Sunday, we attended a traditional Korean Tae Kwon Do school, and while it was good, he had a real hard time getting even the basics of kicks and stances down in our short 30 minute intro class.

Last night's Ju-Jitsu class lasted a full 90 minutes and they just incorporated us into the training like we were lifetime members. The owner is an Ex-Navy SEAL and he has a great bunch of instructors and advanced students.

So we practiced some basic techniques for an hour, then they threw us right into the mix for 30 minutes of on the ground grappling! My natural inclination was to stay close to my son and to jump in to help him out if he looked confused, but one of the guys said, "it's OK Dad, we got it. Focus on YOUR training"

I looked the 30-something purple belt in the eye, figuring if it came right down to it, I could take him, even though I'd probably get hurt in the process. Then my frontal lobe took over and I realized that he was just being helpful and was eminently trustworthy. So I trotted over to another instructor and we started 30 minutes of free form grappling.

Holy Jesus, this was tough. I had no idea what I was doing, but every advanced belt I grappled with took time to give me pointers. Here are a few;

- "Dude, your back is tensed up like a vice...relax or your going to burn yourself out, then I'll just take advantage of you"
- "Your strong, but your balance is all off....I can just flip you over like this" WHAM.....I was flat on my back!
- "Don't use strength, use leverage...position is everything"

At first I figured it was the advantage of young guys, but then I paired up with a 110 lb, 20- year old gal, sporting a purple belt.

"What would you like to work on?" she asked

"Well, apparently I have no sense of leverage or balance, so how about we focus on that?" I said.

"Sure, let me get on back and wrap my legs around you to show you how" she said

Did I mention Brazilian Ju-Jitsu was really, really awesome!!!
emoticon emoticon emoticon emoticon emoticon emoticon

So, as I tried to maintain my best Poker Face, she launches into her explanation, and 2 seconds later.....

......WHAM, I am flat on my back!!

OK, I was unprepared for that one, so I tell her, let's try that again. This time, I'm using my full 196 lbs to resist, as well as every muscle I've spent building up with 3 years of squats, deadlifts, and bench presses thinking, "No way am I getting l flipped like that again!"

.....and 2 seconds later....I am flat on my back....AGAIN!!

Then she says, "OK, now get on your back, wrap your legs around my waist, and try to flip me!"

Did I mention Brazilian Ju-Jitsu was really, really awesome!!!
emoticon emoticon emoticon emoticon emoticon emoticon

Now I'm feeling like a real klutz because I can't remember what the hell she did, but she walks me through all the moves, the first of which entails leveraging myself up into a sitting position using my abs and just one arm for support, while my legs are wrapped around her waist.

Holy Jesus, what was wrong with my abs!?!?! I felt like I had never done a sit-up in my life! What the hell was wrong with me.....I can lift a barbell loaded with 355 lbs of weights off the ground using my legs, back, and abs, but I couldn't leverage myself 45 degrees into a sitting position for the life of me!!

Add to that the fact that these grappling sessions lasted only 4-5 minutes each, but I was tuckered out after the first 2-3 minutes (hence the, "relax or your going to burn yourself out" comment above).

The good news was that #2 son loved it as well. He had a nice healthy, pink glow on his cheeks by the end of our class and we talked about it all the way back home.

Wednesday night, we go back for another complimentary class, but I'm pretty sure we're going to sign up with these guys.

So, today, I downloaded up a few beginner's Brazilian Ju-Jitsu books for my Kindle and will spend my Snow Day off getting up to speed.....and maybe grappling with #2 son in the basement for a while as well!

Have a great day Spark friends!!

  
  Member Comments About This Blog Post:

CHRISKENANDKIDS 2/2/2014 11:59AM

    Love your blog! With my Tae Kwon Do training, we took some classes in BJJ and I wasn't a fan. I didn't like the rolls since they made me dizzy and nauseous, so I stopped taking the classes. Good for you! The think people don't know about martial arts is it's a GREAT ab and core workout! You wouldn't think kicks and punches would use your core but if you're doing it correctly, you really do. Great job! Have fun!

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PROT358 1/29/2014 9:42PM

    Reading your blogs, you remind me of the Terminator doing all this hard-core stuff the rest of us only think about doing. This sounds like a great challenge for you, and also great that it's working you in new and different ways. And there's the added bonus of bonding time with your son (and the womenfolk too!)

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HAKAPES 1/27/2014 3:15AM

    Love that you took your son with you! Must be great fighting in the same training, but working out with different instructors!

All your energy, enthusiasm, and joy of the training came through your blog! Thanks for sharing!

I hope next you share a picture too, doing ju-jitsu!

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TRIANGLE-WOMAN 1/24/2014 11:29AM

    Sounds awesome.

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BERGBA7 1/22/2014 3:56PM

    hohohoho... what a nice story... I am sure you used your snow day well to get better quickly at this new fitness challenge! So great you found a place that you both like! I am sure it won't be long and you will be wrapping your legs around the young girl's waist and flipping her on the back too! Enjoy!
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SAFARIBABE 1/21/2014 10:29PM

    Does SWMBO know how awesome Brazilian Ju-Jitsu is? LOL I guarantee that Tai Chi never would have found a 20-yr old's legs wrapped around your waist. LOL Better start swapping out those deadlifts for some inclined sit-ups. I know a trainer who just LOVES those! Sounds like the two of you are going to have a blast tossing each other to the floor. Enjoy!

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JUNEAU2010 1/21/2014 4:35PM

    How fantastic for both of you! I am so THRILLED you found something that he likes and can be successful with AND that the both of you can do together! PRICELESS!

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LISAINMS 1/21/2014 3:18PM

    Love it! Yay for you doing this with your son. I'm sure it was a thrill for him as well (although maybe not the same kind of thrill that you were getting). Nothing as humbling as getting your butt handed to you by someone you totally don't suspect as capable of doing it!

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FANGFACEKITTY 1/21/2014 2:55PM

    It is a wickedly awesome feeling isn't it....flipping someone twice your size that is! Oh wait, you were on the receiving end, probably quite a different feeling ( see, no sarcastic comments about your snow day!)

I got my yellow belt in jui-jitsu but didn't care for it too much (only took it because my son did). I didn't much care for the grappling.

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IRISHBEANERGAL 1/21/2014 1:20PM

    AWESOME! I am loving that you are going to try something new, and you are involving your son in the process.

That's a win-win in my book!

Can't wait to hear about your next adventure!

~Irish

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BEATLETOT 1/21/2014 11:33AM

    This is such a fun blog. I am so happy that you and your son are doing this together. =)

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WOUBBIE 1/21/2014 10:47AM

    Yay, Snow Day!

I guess this is one of those cases when "balance" refers to several different things - physiological balance as well as training balance.

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BILL60 1/21/2014 10:31AM

    Brazilian Ju Jitsu is incredibly tough. If you can last, YOU'RE DA MAN!!

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NEPTUNE1939 1/21/2014 10:07AM

    Nothing like being humbled by a 20-year old! Hang in there my friend. Just don't relax when you do DL's. emoticon emoticon

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NANCYANNE55 1/21/2014 9:32AM

    I honestly don't have anything of value to say here (except "Yay Dad!"), but I did want to tell you that this was a very entertaining read that actually elicited a verbal laugh from my decaying (due to lack of working out, due to excess pf pain in my back) abs.

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Kung Fu Dad!

Saturday, January 18, 2014

Well, just when I didn't think I could add any more to my plate....

....our younger boy (#2 son), declared that he wants to start taking karate lessons.....with me!!

There's a bit of a story here....

Many years ago (1999) we lived in Montgomery, AL. While there, I had a fairly easy schedule, and so my older boy (#1 son) and I signed up for Karate lessons at a nearby dojo. He was 13, I was 39, and many years prior (1980) I had earned a black belt....it was just a matter of brushing off the old skills....even though I had let them all slide!

So #1 son and I took classes 3-4x/week and we both got better. We practiced, we tested, we earned higher ranking belts, and we drove all over the Southeastern United States entering tournaments. It was fun and it's something he and I still talk about today.

Enter 2013.

Our #2 son has some developmental disabilities, both cognitive and physical....and he's the sweetest kid on the planet. Before Christmas, SWMBO was driving him around town shopping for XMAS presents, and as they passed a Karate school, he tells her, "Hey maybe Dad and I can sign up for Karate classes like he did with brother"

She comes home and tells me to go find a Karate school because I'm taking lessons with #2 son!

He's 20 and, at 54, I'm a pretty fit guy. I lift weights, I take spin classes, I kick some pretty hardcore ass in the gym....but my flexibility is shot

Add to that the fact that in 2010 I had hip "resurfacing" surgery (a slightly less drastic procedure than a replacement), I'm not so sure I can double roundhouse someone to the side of the head anymore!

ANYWAY.....today, SWMBO, #2 son, and I went to see 4 different Karate schools within a 5 mile radius of our house.

Times have changed!

Some offered 2 free classes, one wanted me to sign up for a "3 year Blackbelt Leadership Plan" (Only $13,000 for the 2 of you or $10,500 if you sign up and pay cash today!), another had a roomful of 5 year olds bashing each other with "nerf rods"......yeah, like I need THAT!

At 4:00, we went to a Korean Tae-Kwon-Do dojo where "Master Nam" had offered to give us a private 30 minute introductory class. We loosened up, then he covered the basics. #2 son gave it his best shot, but, like any beginner, he has a long way to go.

Monday night, we're trying out a Brazilian Ju-Jitsu place. This involves a lot more grappling and floor work, as well as close in combat skills. I feel a little more drawn to this.....like I said, I don't see myself (or #2 son) doing any fake reverse double flying tornado kicks....but I can grab someone and wrestle them to the ground while I twist a joint or two!

I guess by the end of this week, we'll make a decision on who we're signing up with.

So another workout adventure starts.....hey, maybe my long awaited dream of being able to get 2 workouts in a day is finally coming true!!

Have a great night Spark friends!

  
  Member Comments About This Blog Post:

FANGFACEKITTY 1/21/2014 2:44PM

    Kii-ya Dad!

TKD is pretty close to my style, flexibility will return.

You know Chuck Norris once kicked a horse in the chin. It's descendants are known today as "giraffes".

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BILL60 1/20/2014 8:59AM

    Way to go Dad!! I'm sure you and your sone will have a blast. Hope you decide on the Brazilian martial arts program. It's truly Kick Ass!!

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GREENGENES 1/19/2014 8:59PM

    Way to go Dad!

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CLAIREINPARIS 1/19/2014 4:25PM

    You are a wonderful Dad, and your son will never forget these classes!

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NANCYANNE55 1/19/2014 10:39AM

    VERY cool! How old is #2 son?

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BEATLETOT 1/19/2014 9:29AM

    Oh, you'll have to keep us updated! I'm very excited for you and for son!!! What a sweet family...I don't think my folks would ever have done anything like that with us.

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SAFARIBABE 1/19/2014 7:31AM

    Have you considered Tai Chi? It's not just the slow-paced exercise you see the little old people doing in the park. It has extensive martial arts applications, including a sword form and it will rock your flexibility in no time! BTW...don't mess with those little old people in the park!

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STRONG_SARAH 1/19/2014 4:30AM

    What a great Dad! You are doing the right thing, I hope you can go easy on your joints though, they're the only ones you get!

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BERGBA7 1/19/2014 4:22AM

    Fantastic! The reward of doing this with your son will be immense! I wish you lots of fun. Life passes by and work is only one part of it...this memories will stay for a long long time!
Wishing you lots of newly found flexibility!
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IRISHBEANERGAL 1/19/2014 1:43AM

    Way to go, Super Dad. Your son will love this, and you will gain some valuable time with him - and some flexibility (bonus).

Can't wait to hear how it goes!

~Irish

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ADVENTURESEEKER 1/18/2014 10:06PM

    Way to go! That's an exciting and new adventure for you. A shared experience where you and your son get to work out together in a different way than you have been for the last how long, building memories and muscles. How exciting!
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HEALTHIERKEN 1/18/2014 9:11PM

    Way to go, DAD!
No matter which you choose, you'll give #2 Son the great bonding and special memories he so admires in your relationship with #1. Kudos to you for being 'up' for this in spite of changes to Ye Olde Body : )


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HANSBRINK 1/18/2014 8:58PM

  You must (!) make son #2 listen to Carl Douglas "Kung fu fighting" on the way to practice. Hope you have fun making the decision on which style to pursue.

cheers!

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WOUBBIE 1/18/2014 8:40PM

    LOL! Guess your flexibility is going to be improving soon!

(((hugs))) to you for being such a good dad!

My older son is a Junior Black Belt - it took a long time to get there but it was so worth it in so many ways. (Younger son made 4 belt levels and would still be attending if... well, too long of a story, but we had to quit going. Wish he had been able to continue.)

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ACCEPTHECHLNGE 1/18/2014 7:59PM

    I like the fact that you and SWMBO are taking the time to find the RIGHT karate studio for #2 son. I know how busy you are with your job, your many workouts, and other commitments. The special bond you will create, like with your #1 son, is not only a life lesson, but will always be one of the best memories for the young man. I salute you!

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JUNEAU2010 1/18/2014 7:53PM

    I hope you find something that gives your son just what he needs and wants (in addition to time with you!)

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Good Morning(s)!!!

Friday, January 10, 2014

So in my ongoing quest to lift a combined 1000 lbs between deadlifts, bench press, and squats, I am continuously looking for ways to tweak my training program.

I'm very religiously (fanatically, obsessively, maniacally, etc) following the 5/3/1 conditioning program that steadily, slowly, and progressively adds weight to each of 4 main lifts (Deadlifts, Bench Press, Squats, and Overhead Presses). See my blog bit.ly/1gqWRAh

Aside from the 4 main lifts, one does various assistance exercises to strengthen any weak areas, for example you do bodyweight dips to help Overhead Presses, or dumbbell rows to help the Bench Press.

In the past 3 months, I've improved on all my lifts, although the truth will be revealed when I enter my next Powerlifting Competition here in DC. Last October, I lifted a combined 915 lbs (see blog; bit.ly/1dkQH6K ). The next meet is in February.

I've been having trouble with Deadlifts. It's actually my best lift (I pulled 355 lbs in Oct), but I'm not seeing as much improvement as I expected, so I decided to add a new Assistance Lift to help strengthen my lower back, glutes, and hamstrings

GOOD MORNINGS!!

www.youtube.com/watch?v=Iycq-kJann0

Well, well, well, well, WELL!

The key to doing Assistance Exercises after the main lifts, is to go light on the weight, but to do 5 sets of 10 repetitions. Since this was a new exercise for me, I did it with just a 45 lb barbell after doing 12 sets of Squats (last set at 265 lbs for 8) and 5 sets of 10 deadlifts at 185 lbs.

I loaded up the Youtube video on my phone for the morning commute, then kept my form just like the gal in the video.

WOW! It was an incredible stretch in the hamstrings and glutes and they just got my whole posterior chain humming....singing even!


My leg are still humming....Good Mornings are a keeper!!

Have a great night Spark friends!

  
  Member Comments About This Blog Post:

CONFIDENTLY_FIT 1/17/2014 8:27PM

    Love good mornings:)

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TRIANGLE-WOMAN 1/13/2014 6:22PM

    emoticon

Light days? Whats that? Some kind of tampon?

emoticon

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ADVENTURESEEKER 1/13/2014 1:48AM

    Good Mornings! Good job :)

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YOUNGANGELAM 1/12/2014 7:16PM

  Holy cow! Good luck, great goals!

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JUNEAU2010 1/11/2014 6:38PM

    "just" 45#?! WOW!

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SKINNYINMYHEAD 1/11/2014 1:30PM

    I looooove good mornings!!.. okay, I love deadlifts, and bench presses, and shoulder press and back squats too! LOL Can't wait to hear how your competition goes!! WOOT WOOT

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BERGBA7 1/11/2014 10:57AM

    hoho... good morning from Belgium...the lady showing the exercise is pretty cute and muscular! I see why it is inspiring...
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Good luck with increasing those deadlifts!

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NANCYANNE55 1/11/2014 12:49AM

    Yep. Ain't nothin' for the low back like a deadlift. Well, hyperextesions are really good, but you can't go as heavy on those. Once your fire cools off, I think you'll find your deadlift weight increases. ;-)

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NEPTUNE1939 1/10/2014 9:09PM

    Great going my friend. I'm looking forward to busting the 1,000! emoticon

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WOUBBIE 1/10/2014 8:39PM

    Huh. That looks easy in kind of the same way the Jacob's ladder looked easy. That would be a total illusion. Think I'll try mine without even a bar first.

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GREENGENES 1/10/2014 7:59PM

    Sounds great. I hope you see some progress with the new assists.

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