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Strength Training, LinkedIn, and Suits!

Saturday, September 21, 2013

Hello Sparkbuds! Life's been busy, as usual. It's been a big summer with a move from Florida to DC, new house, new job....and, most importantly, a new workout routine!

Somedays I think I'm the luckiest guy in the world....I love my job, it's meaningful work, family's in good shape, and I get to work out almost every day!

As I've evolved from working out with a personal trainer 3x/week these past 3 years to working out on my own, I've noticed that I'm incredibly comfortable navigating my own path to building a healthy body. The best part is that I know what "right" feels like in the gym....that balance between hard exertion and stupid gym tricks.

These past 5 weeks have been great....I finally got back to my "pre-move to DC" weights, so I just made another adjustment to my routine. (see previous blog;

I've been reading up about a routine called 5/3/1. Like many good ST routines, it focuses on 4 core, multi-joint lifts; Squats, Overhead Press, Deadlifts, and Bench Press. The routine is a 4-week cycle of doing these lifts in a structured manner that 1) prevents injury and overuse, 2) builds strength and muscle, and 3) slow, but steady progress over time (a year), instead of quick gains that could hurt you in the long run. Philosophically, I like this very much, it focuses on the discipline and art of becoming stronger, not the aesthetic of ego. Here's a primer on 5/3/1....the book is available on Amazon too

I now do ST 4 days a week (with 15-20 minutes of fast cardio as a warmup) and 2 days of dedicated cardio (45-60 minutes) with some assistance exercises (pull-ups, sit-ups etc.....pull-ups are my Achilles heel.....I am determined to get good at them this next year....goal is to do 10 good ones in a row by summer 2014!)

As an added bonus, here are some real good "age-adjusted" strength charts I found on the web. Wouldn't you know, I'm in the Advanced category for every lift except for pull-ups where I'm....a Novice!!

I have also "re-discovered" the ab wheel;

I had used one at home off and on, but when I read what a valuable assistance exercise it is for this 5/3/1 program, I gave it a whirl last Wednesday and did 10 sets of 10 in between pull-ups and chin-ups.... abs are still killing me!!

In other news, I have become a LinkedIn junkie!

SWMBO and I have been talking about what to do in the next phase of our lives.....I'll probably do the job I'm in another 2 years, then think about transitioning to another industry. For years people have been telling me to get on LinkedIn, and I've avoided it....SP is about the only social media I can handle. But it's actually pretty cool! Within 2 weeks I've connected up to about 300 people and been contacted by 2 different recruiters. One of them told me I really needed to start a Twitter account as well....Good God, what's next, Facebook?!?!?!

Lastly, I finally had to cave and go to a tailor to get most of my suits, coats, & pants taken in. While my weight hasn't changed much this past year, I've lost some inches in my waist and grown some in shoulders. I tried out two different shops... a standard alterations shop and a bespoke tailor I found on LinkedIn. I figure I'll try them both out on some older jackets & pants to see who does a better job for the money, then give the winner the whole lot to fix up.

And it was actually very nice to see an athletic "V-Shape" silhouette in the tailor's wall-size mirror after all these years!

Have a great night Spark friends!
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Member Comments About This Blog Post
    Dang! You leave me breathless!
    1588 days ago
    WOW! That link was invaluable! So nice to compare myself to other women my age rather than the 20 and 30 somethings at the gym.. unlike you I can't compete! HA

    You are doin' awesome!! LinkedIn?? Twitter?? Dang! You're down right hip. LOL

    1616 days ago
    emoticon Sounds like you are Blooming Well where you are Planted, LOL! Congratulations on all of your Progress since the move!
    emoticon Thanks for the Link to 5/3/1. I will check it out.

    emoticon The Ab Wheel is a Lovely Little Torture Device!! It looks all Sweet & Innocent sitting there, and then it Attacks You when you go to use it!!
    1617 days ago

    I'm on LinkedIn as well:) Love all the info on the site.

    So glad to read everything is going very well for you!
    Enjoy your Sunday!
    1617 days ago
    My CrossFit does Wendler 5/3/1, although I haven't been participating due to my recent injuries. The physical therapist has advised me against heavy lifting until I strengthen my core enough to support my spine during heavy lifts. Anyway, everyone seems to love 5/3/1 and it really works!

    LOL, suits, LinkedIn, industry. You're like... a grownup. Eeew! emoticon
    1617 days ago
    Glad that you are settled and back on track after your move! I moved this summer too which was disruptive and, at times, stressful, but it is good to be on track. Great news about the suits and tailoring too.

    Also, love the picture!
    1617 days ago
    God save us from Facebook! Although LinkedIn is the professional's version and can sometimes be just as bad (some people just don't quite get the purpose of LinkedIn but fortunately these are getting fewer). What reason did the recruiter give for having a Twitter account?
    1617 days ago
    You are awesome! You wear V-shaped suits! You have a very structured work-out plan! And a great job! Really nice! =)

    Sorry for the exclamation point overload...
    1617 days ago
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