Being strong is all that matters

Highs and Lows lately

Keith — Sat, 13 Sep 2008 16:49:00 -0500

Training has been way up and down lately. Unfortunately, it's not just from the wrist.

Some of the highlights:
150lbs on my Rolling Thunder in my right hand
250lbs on the Farmers handles for 30 secs.
Pushed 235lbs overhead
275lbs close grip
315lb front squat
455lb deadlift for 3
300lb stone to 4ft
Big tire by Tony's is getting easier
235lb hang clean for 2

These are all highs FOR RIGHT NOW, but not all time highs.

And now the lows:
* My left calf is giving me alot of problems. I don't think it's the same issue from the tendon issues I had earlier in the year. I think i just pulled it somehow and now I aggravate it all the time. For example, I pushed 235 overhead, but I think I could have hit more, maybe 250. Unfortunately, my calf cramped on the 235 and my workout for the day was done.
* My left hand is getting better, or so I thought. Until I tried the log. I cleaned 225lb, very easily, which was certainly a first, but the minute I pushed it overhead, I almost dropped it because my thumb isn't strong enough to hold the weight in that position.
* THE BIG ISSUE: General muscle weakness. This has really got confused since it's never happened before. Some days I wake up and my legs feel like I was squatting 500lbs the day before (last leg workout could be a week prior). My quads and forearms are usually first, if it's really bad I get it in my chest and triceps too. After the first couple of times I started to get nervous that something serious was going on. But last night I think I figured out the general problem: GENERAL FATIGUE. My daughter is sick, and last night (Friday night) she kept me up off and on for a while. When I went to sleep, I felt fine. Every time I woke up, my legs were more and more sore. By the time I tried to get up for work, I could barely stand. After a few hours of sleep in the morning, a few more later in the morning, and a nap late in the afternoon, only my right quad is a little sore and I anticipate it will be fine in the morning again. I'm sure there are bigger issues going on, maybe hormonal, but it seems if I get a little more sleep at night I will be ok. I'll keep you posted on this one.

With a contest coming up this weekend, I really need to make sure I get some sleep all week before I'm too sore to compete.

Through the weekend

Keith — Mon, 25 Aug 2008 18:14:00 -0500

Friday was a good training day. The tire is getting easier and I loaded the 300lb stone to 4+ ft. I would have taken video but I think that's going to get old, taking just a few seconds at a time. I have another contest in a couple of weeks...I'll have plenty of videos then.

Sunday was leg day. I worked up to a front squat of 315lb for a single. I think I was good for more, but the breathing thing is holding me back a little. I was going to just do a few sets of singles, but I got distracted helping George learn to squat, rested way too long, and never went back. Finished with some stiff-legged deads.

Today is just some simple cardio and a nap.

Tuesday will be Yoke and Farmers walk. Wednesday night at the gym for a heavy back workout. Thursday evening is Log / Tricep day. Friday will be back at Tony's for more Tire work and conditioning. Saturday or Sunday will be some heavy deadlifts. (Hopefully I can do some snatches or cleans as a warmup. Keep your fingers crossed)

Fire Truck pull from April

Keith — Thu, 21 Aug 2008 19:55:00 -0500

I just posted this video.

Fire Truck

It was a practice session for a truck pull that I would have been doing in April had I not broke my wrist. Anyway, I posted it because I may have the opportunity to pull an AIRPLANE for a fund raiser at work so I wanted to show that if I can handle a 30000lb fire truck, I may be able to pull a small plane.

I'll give you more details this weekend.

Overhead

Keith — Wed, 20 Aug 2008 18:50:00 -0500

10" log
75lbs * 12
125 * 8
175 * 5
195 * 3
215 * 0
215 * 0
That was pretty frustrating. I cleaned it without a problem but couldn't press it over my head to save my life. I'm going to be SOOOO pissed if I get a 0 on this event in September.

Close-grip bench
135 * 8
185 * 7
225 * 5
Then I went to pausing on my chest for 5 seconds before pressing it to work on some tricep power.
225 * 3
225 * 3
225 * 2 Couldn't finish the 3rd on this set.

Overhead lockouts
The top pin on my rack is about 2" over my head so I set the bar to the top pin and worked on some presses. The idea being that when I press, especially the log, I need the catch the weight at about the height to keep pressing it. Ideally I would be able to dip all the way under it and catch it overhead, but somewhere along the way I need to engage the triceps as hard as possible to continue pushing the weight up. Since when I use heavier weights this is where I get stuck, this is where I'm training to get stronger.
135 * 8
185 * 3
185 * 3
185 * 3
205 * 0
I was able to do 240+ at one time so I can see why I can't press the log anymore.

Rolling Thunder
Worked up to 85lbs, left hand, for 15 secs.
Right hand was nothing.
My thumb is still not 100% and it became very apparent doing these. My hand is certainly going to be sore tomorrow.

Thursday is going to be some simple cardio and Friday I'm going to Tony's again to train stones and the tire. I should have some videos of those by the weekend.

Some simple conditioning

Keith — Mon, 18 Aug 2008 18:31:00 -0500

Needless to say I'm out of shape...

Drill#1
we did a couple of medleys...
110lb farmers, 150lb keg, 100lb sandbag, back and forth in a series, for about 50'.
I think we did this one 3 times.

Drill#2
This one was about 25ft, did it 3 times also I believe. Fairly simple, but I can't push George too hard or he won't train anymore.
12lb medicine ball, 16lb shot put, 50lb sandbag, 60lb kettlebell.

I did a few runs with the light farmers on my own for 120', one turn.
Did a couple with 110lbs and a couple with 160lbs. Neither were difficult at all, and I was moving pretty quick, but it is still only half of what I have to do in a contest so I better be able to fly down the street with it.

I took it kinda easy today. I know George is pretty sore so I didn't want to push him too much.

Deadlifts and a stone

Keith — Sun, 17 Aug 2008 19:20:00 -0500

My boss decided he wants to start training with me. He did pretty good for not being in very good shape. I can't wait to see the bad-ass ex-Marine cry like a girl when he's so sore he can't walk.

Deadlift
135 * 8
225 * 8
315 * 5
405 * 3
455 * 2
I was ready to do more, but I was showing George (my boss) some of my equipment and such. I didn't want to be completely spent yet and I kinda thought I was going to go back to do more pulling but neither really happened. At least I won't be too sore tomorrow.

Stones
I just did a couple of reps with my 240lb (no tacky). Even after the deadlift it wasn't as bad as it could have been.

I was going to get into some more back and/or pulling exercises but I had other plans so that was my workout. I did some other misc stuff like my grippers, some farmers, the kettlebell, but it was more to show George than anything. Monday is going to be some conditioning and some real farmers walks, at least.

Some misc stuff before the weekend

Keith — Sat, 16 Aug 2008 02:09:00 -0500

Close Grip Bench
135 * 8
185 * 8
225 * 5
255 * 3
265 * 2
I was suprised at the double and didn't think I could pull off 275.

Yoke
270 * 75ft for 2
450 * 75ft for 2
550 * 75ft
630 * 40ft or so
Tried to pick it back up and about died. My back was so sore all night that I could hardly get around.

Grip
I wanted to do some farmers but was running out of time so I settled for some grippers.
Closed the CoC#1 with my left hand again finally!
It was just once and I prolly could have closed it in my right hand a couple of dozen times so not exactly a balanced workout. From there I just did some holds. 30 secs a piece.
1 set on the #1
3sets on the Trainer, both hands.

I'll be busy with the wife and baby all afternoon Sat so there won't be much of a workout, maybe 30mins on the treadmill if I get lucky. Sun or Mon is going to be some heavy deads...hopefully the back is feeling a little better.

Legs

Keith — Wed, 13 Aug 2008 19:41:00 -0500

Front Squat
135 * 8
185 * 5
225 * 5
275 * 3
305 * 0
Felt like I was being crushed. Been through this before on front squats. I'll get past it.

Leg Press
I decided to give my hamstrings a rest. Usually I would do some direct stiff-legged deads here and tear up my hamstrings, but since I haven't done any deads for a while, I decided to give them a break so I can pull this weekend sometime.
I left on whatever was already on the machine, maybe 360, and did a few sets of 10.
Would you believe I had problems walking to my car?

Did some calf work and called it a day.

All overhead

Keith — Tue, 12 Aug 2008 20:46:00 -0500

Push Press
Worked up to 225*2, few sets.
Tried for 235 and failed.
Went back to 225...no problem.
235...no way.
Got rid of the wrist wrap and worked back up to 225. Not EASY, but I did it.
235...forget it.
This was all mental and pretty frustrating.
Went back down to 185 and did some speed work.

DB presses
60s for a few sets of 5.
Did them just sitting upright, no back support. My arms aren't exactly stable, so as I fatigued, I would wiggle a little and put too much pressure on my wrist to stabilize the DB. I should be able to manage more than 60s but that's all I could take for now.

BTN presses
Grabbed a bar and just did some light overhead presses. I've completely lost what little flexibility I had in my shoulders so I need to specifically do some stretching at least during every shoulder workout.

My hand is going to be sore tomorrow since I ditched the wrist wrap but it's definitely getting stronger every day. From now on most of my overhead work is going to consist of log work since I have a Log Press coming up in September.

Not a lot of time today

Keith — Mon, 11 Aug 2008 20:10:00 -0500

Mondays are a little crunched for time so it's tough to squeeze a workout in. I had to settle for 30mins on the treadmill. All is not lost. I worked on some Spanish lessons at the same time. Entiendo Castellano un poco.

I'm still sore

Keith — Sun, 10 Aug 2008 17:34:00 -0500

The stone loading the other day took alot out of my back. I'm still pretty sore so I only did some close grip/ tricep work today. I hit 265lb for a double. Still 50lbs off my high but I'm getting closer. The wrist felt excellent so the limiting factor is just getting my strength back in a timely fashion.

A few events

Keith — Fri, 08 Aug 2008 17:27:00 -0500

Worked on some tire flipping and stones today. Neither were that exciting...no real complaints though. The tire is getting easier, and I managed to lap the 300lb stone, although the 260lb load took ALOT out of me.

I took video of both if you want to see.
Tire Stone

The highlight is that I managed to load the 220 and 260 WITHOUT tacky. I think I'm close enough that I should be able to do the 300 by the Sept contest and maybe I'll get lucky on the 335.

Potential videos

Keith — Thu, 07 Aug 2008 19:16:00 -0500

I haven't taped any of my training in a long time so tomorrow while I'm doing events I'm going to ask Tony or whomever is there to videotape me to post here. Watch for them tomorrow night or Saturday.

Back wasn't bad today

Keith — Thu, 07 Aug 2008 19:09:00 -0500

Last week I squatted relatively heavy for the first time in a long time. Worked up to 365 or 385 (I forget) for a few. Not my heaviest for sure, but heavy for the moment. Anyway, my legs have been sore for over a week. Quads, hamstrings, everything. So today was the first real workout in a while. I've done some light grip, overhead, and some triceps, all of which are coming back nicely.

Didn't do anything special on back today. Pull downs, rows, shrugs. I'm going to start working pull ups into my routines...that's something I've never had the strength to do for more than one or two.

Tomorrow I'm driving down to Tony's to work on the tire and some stones. With any luck the 300lb stone is going up tomorrow. I have to do both of those at my contest in September so I need to get to work.

Back to it

Keith — Mon, 04 Aug 2008 18:12:00 -0500

Ok, I think I'm back to normal. I can squat, press overhead, even do some snatches. Cleans are a little sketchy, but I'll sacrifice.

No workout today. Just a little cardio and some stomach.

Another test

Keith — Sun, 15 Jun 2008 16:53:00 -0500

Just another test of some settings. Carry on

Home another 2 weeks

Keith — Wed, 21 May 2008 13:51:00 -0500

Not that it's a vacation or anything. I have a broken wrist. But the DR wants me to stay home until he sees the xrays at 6 weeks. (Currently at week 4)

Pics of the wrist are up

Keith — Tue, 20 May 2008 08:55:00 -0500

I just uploaded pics of my wrist.
1) Right after the accident, in the emergency room
2 & 3) CT scans for the DR before surgery
4) My bionic wrist

It's a whole lot more metal than I thought it was going to be. I'm kinda hoping I don't have to get wanded every time I go to the airport now.

Check them out HERE.

Watch for pics of the wrist

Keith — Mon, 19 May 2008 17:45:00 -0500

I took a ride to the Dr today and picked up a copy of the various images that have been taken of my wrist. Turns out I can export them into simple images...naturally, the web seems like a perfect spot for them. I should have them up by tomorrow afternoon.

The new Kia

Keith — Fri, 16 May 2008 17:13:00 -0500

I posted a few pics of the new car. 2008 Kia Sorento EX. V6, Leather interior, 6 disc CD, sunroof, dual climate control, heated seats. It's a far cry from the other Kia I smashed up. (manual transmission, no power steering, would you believe they still sell cars without a radio?)

You should be able to see them HERE

I am weak

Keith — Fri, 16 May 2008 15:21:00 -0500

I shouldn't complain. It's been 5 weeks. The bottom line is I went to the gym and did some squatting. Granted it was only 225lbs for a few sets of 5...and it was alot tougher than I thought it was going to be. But I managed, and I'll be back tomorrow and Sunday to do some more.

The bigger issue is that I fall apart when I'm not on a schedule everyday. Work, gym, home...my whole life runs smoother. Now that I'm not doing anything all day, I've fallen apart. I lost 10 lbs (not a good thing). I haven't got anything done. Hopefully the gym will bring a little order back to my day.

Thanks everyone

Keith — Thu, 15 May 2008 17:07:00 -0500

A few hundred hits to my website in the last 24 hours and not a single person could click on the link to vote for my daughter.

Thanks again everyone

Vote for my daughter

Keith — Wed, 14 May 2008 23:14:00 -0500

Naturally, I think my daughter is cute. Every parent thinks their child is adorable.

But I don't mind saying, I think Charlee Jean is cuter than most. So my wife and I are putting her to the test. Parents magazine is having a photo contest. I don't know what the prize is...I'm guessing she would be featured in the magazine. If anyone wants to help vote for her, I would be forever grateful. I think the "Recommend" votes only get her featured in their newsletter...anything more than that would be a bonus.

Here's the link:
Click on "Recommend" and rate the pictures too if you like.

Thank you!

Healthcare in this country is ridiculous

Keith — Wed, 14 May 2008 21:07:00 -0500

Just in case any of you were thinking about getting in a car accident and breaking your wrist, this is what it's going to cost you:

Ambulance: 795
ER: 1041
ER DR: 373
Orthopedist: 679
CT Scan: 1874
Surgery: 5550
OR: 25186

That's over $35000+ so far.

And these are only the charges I am aware of. I had a Dr visit to get the stitches out and another scheduled on the 21st. This doesn't include the physical therapy visits either. When I get a grand total I'll let everyone know.

I'm just hoping my $50K medical payment coverage on my car insurance is going to be enough.

My first workout in over a month

Keith — Wed, 14 May 2008 10:49:00 -0500

It's a stretch to call it a workout, but I went down to the garage today to workout. It wasn't much, but it will help me get back in shape a little faster when I am able to lift again.

KettleBell clean & press
60lb, 4*10
That was harder than it should hav been, but it's been over a month. I shouldn't expect miracles.

Farmers Walk
I was careful with this one.
20lb DBs around my cul-de-sac. It was really nothing, but I know if I would have moved my arm a few inches in any direction I probably would have messed up my wrist pretty good. The tendons in my hand, and especially my thumb, are still pretty tight so I wanted to work them a little and then did a lot of stretching.

Situps
Few sets of 25.

Pretty disappointing in the grand scheme of things, but better than nothing. Since this went relatively ok, I'm going to the gym either tomm or maybe Friday to do some squats on a Smith machine. I should be able to stabilize myself one-handed without much trouble. I won't use much weight, but if I can do this a few times a week, I should be able to get my full strength back pretty quickly when I can start training for real.

Pics of the accident

Keith — Tue, 13 May 2008 21:27:00 -0500

I don't need to say much here.
I fell asleep on the way home from work and plowed into a cargo van at about 40mph.
Broke my wrist but otherwise walked away.
The other driver refused medical attention so I assume he's ok.
I'm thankful to be alive.

I bought another car already. Naturally, it's another Kia. When I have pictures of it, I'll talk about it.

Not many excuses

Keith — Mon, 12 May 2008 20:32:00 -0500

I now have 3 options for posting...
* My new smartphone that I mentioned in my other post.
* I bought a small laptop from Asus specifically for doing stuff like this and to help keep the baby busy at times. It has built in wi-fi also so while she's on my lap I can load Playhouse Disney or Barney.com and watch something on Tivo at the same time.
* My LCD monitor stand broke the other day so I moved my nicer computer into the living room and hooked it to my HDTV. This probably won't make it a whole lot easier to post, but it's still cool anyway.

To try to take this more seriously I spent a few hours last night reorganizing some of my computer stuff to make it easier to post photos and videos and to make the whole site searchable by category in case you just want to read about my training or the baby.

Realistically, my goal is one post a day, regardless of what it's about. That should be easy to do since I usually train once a day when I don't have a broken wrist. So far so good. 2 days, 2 posts.

New phone & mobile blogging combo

Keith — Sun, 11 May 2008 22:33:00 -0500

BlogHarbor, the internet service that hosts my blog that I never post to, has a mobile blogging feature. I tried a few times to post via SMS but my posts were then limited to 160 characters. My new smartphone has email software built in which means if I can find a wi-fi connection I can post. (connections are becoming pretty easy to find...both Brookfield Zoo and Gino's East had open connections this weekend.)

This post is just a test of this combo.