My short story "The Irrevocable Voice Lost but to the Stars" is now available in Independent Ink Magazine. Indink is available as a Kindle download on Amazon. Also works for iPhone, iPad, etc. Kindle apps.
Monday Night Squats
Jacob
Squat
45 x 10
135 x 5
185 x 3
205 x 3
215 x 3... called it at this; his groin was bothering him again
Overhead Press
45 x 10
95 x 5
115 x 3
125 x 3
130 x 3
Gage
Squat
45 x 10
135 x 8
185 x 5
225 x 3
270 x 3
285 x 3... TPR!
305 x 3... PR!! by 20lbs
Overhead Press
45 x 10
95 x 5
115 x 3
125 x 3
130 x 3
Christan
Squats
45 x 10
95 x 5
115 x 5
135 x 5
165 x 5
190 x 5
205 x 5... PR!!! Last two were prolly a scoche high, but she really pushed like a champ.
Pete
Squat
bw x 12 x 2
45 x 10
135 x 5
225 x 5
315 x 5
405 x 5... nothing is feeling right
455 x 5
535 x 1
575 x 2... tight belt all other sets loose. I had to set up twice. First walk out I lost my footing. Took it back in and set up well.
595 x 1... it was a bit high. I got distracted and on the descent did not spread my knees. Turned into a quad dominant squat and I torqued my hip something fierce. Really hurts today. As such, I opted out of work sets. It pissed me off last night, but in light of my hip pain, it was the right decision.
Really pleased with everyone's effort, but especially with Christan. 165 x 5 was rough. !95 x 5 looked great on 1-3, but 4 and 5 were rough. she really dug down deep for that 10lb PR 205 x 5. Last week of fives.
I am not sure what I am going to do. I know I will go with Deload this week. No real choice. I am simply not feeling it as I have for the past year. Just don't want to do it right now. Been a miserable week in the gym. It's tough becuase the last squat workout was so productive.
Ah, well.
Tuesday, September 20, 2011
Saturday, September 3, 2011
400th Post: T'was a good Day: Dead Mules, Proto Mechanic Triumphant, Gym PR's and Pizza
The Dead Mule School of Southern Literature emailed me and said that they wanted to publish my poem "Picking over Sortes that We Might Understand" in their Holiday 2011 Issue coming out December 1st online. I make references to a dead mule and Cormac McCarthy so I was a shoe-in. Thanks to Berry for 1)his wonderful poem "Cormac McCarthy's Mule Done Gone and Died" which inspired "Picking..." and 2) tellimg me to submit to The Dead Mule.
On a down note: out tag decal was stolen and the starter was going out on the van...
Enter Proto-Mechanic:
The Job: The starter on the 2006 Dodge GRAND Caravan
The Place: The Proto-Mechanic Garage
Estimated time: 3 hours
Luckily the starter had not gone completely out so I was able to use the van to go get 1) the tag for the van 2) pizza and 3) the starter. I called the tag office and they said "Just bring your receipt and we will print you another decal." They mentioned nothing about eight dollars and the fact they are one of nine places in the country that don't take debit cards, so I had to bum the cash off Mike, who was riding with me so I did not have to turn off the van.
I ordered two of the five dollar take out specials figuring that Mike and I lay waste to the buffet, so two pizzas and an order of breadsticks should be plenty. We finished one and I was miserable the rest of the day. What a way to be miserable, though!
Headed on down to the Auto-Zone, dunna-dunta-ta-duh... Auto-Zone! to pick up the starter I had ordered the day before because nobody in town had one. Nobody in two towns, actually. Left work at three-thirty to get to work on the starter, figuring that if I could get done by seven I could still go to the gym. The very first thing I did was remove the negative battery cable from the terminal. Proto-Mechanic learns his lessons well. Jacked up the car with the two ton jack and placed a jack stand in a spotter position and by four I was ready to roll.
I had noted the position of Pol Pot when diagnosing the problem, so I was prepared. All told there was a nut on the positive hook-up to the solenoid, a clip wire to the same, two mounting bolts (one was Pol) and a negative wire hook-up that was mounted on top of Pol. The only issue with Pol was Proto-Mechanic's nemesis: Range of Motion. Pol was tucked in behind the front motor mount.
A word here about engines that have been running. They get hot. All the parts of them, apparently. I kept burning the fool out of my knuckles while worrying if my thumb was gonna fall off becuase of my limited ROM.
And in an hour... I was... done?
Whisky. Tango. Foxtrot.
With trepidation I touched the negative cable to the terminal... no terminal melting arc. That is a good thing. Before Proto was Proto, he changed out a strarter and melted a battery terminal becuase of a wiring issues. Long time ago.
Drop the van, hop in, turn the key...
Son of a bitch... it cranked up fine.
Who the hell am I?
Total time: One Hour. I even put in a call to Master-of-Sport-Mechanic and All-'Round-Great-Guy, My-Personal-Mechanicing-Lifeline Terry because it felt wrong not to do so.
The good news is I was done and dressed for the gym by 5:15, then I got comfy on the bed. We left at five to six.
Gym was nigh on deserted. Just a few regulars.
Max out on the Deadlift!!!
Jacob: a lesson in perseverence and learning
135 x 8
185 x 5
225 x 3
275 x 1
305 x 0... lost balance, but had great speed
305 x 0... went immediately again and had no speed
305 x 0... the balance and speed issue
305 x 0... went again immediately and had no speed
told him to take his shoes off
305 x 1... Hitched it biblically. He wanted it again. I told him about throwing his hips forward and shoulders back at the same time.
305 x 1... he thought I meant four times within a six inch ROM. Hitched it like a champ.
305 x 1...PR!!! Damned if he did not finally get it cleanly!!!
Gage
135 x 10
185 x 5
225 x 3
275 x 2
315 x 1
355 x 1
390 x 1... PR!!! a real fight at the knees but clean.
400 x 0... A real close miss, again at the knees. Bar got out in front of him, but a good miss.
Gage did pullups, curls and rows.
Pete: The Gauntlet
I have felt that an overly tight belt might not be for me, so I loosened the lever by one notch.
Arched Back Good Mornings
45 x 10
135 x 5
225 x 5
315 x 5
405 x 3... loose belt
455 x 3... ditto
500 x 3... a tad high, I think. Should have tightened the belt.
Bench
45 x 10
135 x 5
185 x 5
225 x 2... right shoulder hurtin'
Speed Work
245 x 1p
265 x 1p
275 x 1p x 3 sets
275 x 1p x 3 set
275 x 1p x 2 sets... Shoulder never loosened, speed was too low. Glad I start over next week.
275 x 1p x 2 sets
Singles
325 x 1p
340 x 1p
355 x 1p
Deadlift. I think It was five to eight by this point.
135 x 5
225 x 5
315 x 5... the bar is levitating tonight!
405 x 5... the new warmup scheme seems to be working
480 x 5... all reset
515 x 5... all reset. First one was so easy that I actually looked over to see if I had loaded it right.
545 x 5... all reset. Tightened the belt this time. Very comfortable and it went well. Damn. Felt pretty good. Never a doubt. I think that ties a Sumo set of 5 PR. My form feels spot on right now.
A good night all around. 'Nuff said.
On a down note: out tag decal was stolen and the starter was going out on the van...
Enter Proto-Mechanic:
The Job: The starter on the 2006 Dodge GRAND Caravan
The Place: The Proto-Mechanic Garage
Estimated time: 3 hours
Luckily the starter had not gone completely out so I was able to use the van to go get 1) the tag for the van 2) pizza and 3) the starter. I called the tag office and they said "Just bring your receipt and we will print you another decal." They mentioned nothing about eight dollars and the fact they are one of nine places in the country that don't take debit cards, so I had to bum the cash off Mike, who was riding with me so I did not have to turn off the van.
I ordered two of the five dollar take out specials figuring that Mike and I lay waste to the buffet, so two pizzas and an order of breadsticks should be plenty. We finished one and I was miserable the rest of the day. What a way to be miserable, though!
Headed on down to the Auto-Zone, dunna-dunta-ta-duh... Auto-Zone! to pick up the starter I had ordered the day before because nobody in town had one. Nobody in two towns, actually. Left work at three-thirty to get to work on the starter, figuring that if I could get done by seven I could still go to the gym. The very first thing I did was remove the negative battery cable from the terminal. Proto-Mechanic learns his lessons well. Jacked up the car with the two ton jack and placed a jack stand in a spotter position and by four I was ready to roll.
I had noted the position of Pol Pot when diagnosing the problem, so I was prepared. All told there was a nut on the positive hook-up to the solenoid, a clip wire to the same, two mounting bolts (one was Pol) and a negative wire hook-up that was mounted on top of Pol. The only issue with Pol was Proto-Mechanic's nemesis: Range of Motion. Pol was tucked in behind the front motor mount.
A word here about engines that have been running. They get hot. All the parts of them, apparently. I kept burning the fool out of my knuckles while worrying if my thumb was gonna fall off becuase of my limited ROM.
And in an hour... I was... done?
Whisky. Tango. Foxtrot.
With trepidation I touched the negative cable to the terminal... no terminal melting arc. That is a good thing. Before Proto was Proto, he changed out a strarter and melted a battery terminal becuase of a wiring issues. Long time ago.
Drop the van, hop in, turn the key...
Son of a bitch... it cranked up fine.
Who the hell am I?
Total time: One Hour. I even put in a call to Master-of-Sport-Mechanic and All-'Round-Great-Guy, My-Personal-Mechanicing-Lifeline Terry because it felt wrong not to do so.
The good news is I was done and dressed for the gym by 5:15, then I got comfy on the bed. We left at five to six.
Gym was nigh on deserted. Just a few regulars.
Max out on the Deadlift!!!
Jacob: a lesson in perseverence and learning
135 x 8
185 x 5
225 x 3
275 x 1
305 x 0... lost balance, but had great speed
305 x 0... went immediately again and had no speed
305 x 0... the balance and speed issue
305 x 0... went again immediately and had no speed
told him to take his shoes off
305 x 1... Hitched it biblically. He wanted it again. I told him about throwing his hips forward and shoulders back at the same time.
305 x 1... he thought I meant four times within a six inch ROM. Hitched it like a champ.
305 x 1...PR!!! Damned if he did not finally get it cleanly!!!
Gage
135 x 10
185 x 5
225 x 3
275 x 2
315 x 1
355 x 1
390 x 1... PR!!! a real fight at the knees but clean.
400 x 0... A real close miss, again at the knees. Bar got out in front of him, but a good miss.
Gage did pullups, curls and rows.
Pete: The Gauntlet
I have felt that an overly tight belt might not be for me, so I loosened the lever by one notch.
Arched Back Good Mornings
45 x 10
135 x 5
225 x 5
315 x 5
405 x 3... loose belt
455 x 3... ditto
500 x 3... a tad high, I think. Should have tightened the belt.
Bench
45 x 10
135 x 5
185 x 5
225 x 2... right shoulder hurtin'
Speed Work
245 x 1p
265 x 1p
275 x 1p x 3 sets
275 x 1p x 3 set
275 x 1p x 2 sets... Shoulder never loosened, speed was too low. Glad I start over next week.
275 x 1p x 2 sets
Singles
325 x 1p
340 x 1p
355 x 1p
Deadlift. I think It was five to eight by this point.
135 x 5
225 x 5
315 x 5... the bar is levitating tonight!
405 x 5... the new warmup scheme seems to be working
480 x 5... all reset
515 x 5... all reset. First one was so easy that I actually looked over to see if I had loaded it right.
545 x 5... all reset. Tightened the belt this time. Very comfortable and it went well. Damn. Felt pretty good. Never a doubt. I think that ties a Sumo set of 5 PR. My form feels spot on right now.
A good night all around. 'Nuff said.
Subscribe to:
Posts (Atom)