Daily Training 12/23/13

New training block started for me today.

Snatch Balance: 75×1, 85×1, 95×1, 105×1

Snatch From Blocks: 70(2×3), 75(2×3), 80×3

Front Squat: 153×2, 143(6×2)

Military Press: 40×1, 50×1, 60×1, 70×1, 80×1, 91×1(miss), 91×1

Roll-Outs: Red Bandx8, Red bandx8, BWx8

I kept a really good pace in my training today. 30 seconds between each warm up set, and only 60 seconds between working settings. I tried to keep my rest between exercises under two minutes. All in all it took me exactly 1 hour and 15 minutes to complete from my first warm-up set to my last working set. Not bad considering it was 26 sets. The 91kg press was a 3kg PR. The only modification to my planned workout I made was dropping my front squats down to 143kg from 153…initially I had planned to do all 7 sets at 153(85%). They felt way harder than they looked, and I actually did my last few sets as pause front squats, which I think I’ll be doing more of in the future.

I also started to take my nutrition more seriously today. I drew up some numbers for my macros, and even at a 10% deficit in calories, I still need to eat about 3,800. I think if I can hit 3k I’ll be good. Today eating was a chore, and doing it every day is going to be tough.

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December Week 2 Recap/12/17/2013 Daily Training

I’ll be getting back to daily posts again today. Things have finally settled a little bit, just in time for the upcoming holidays. Training has been going pretty good. I hit 115kg powerclean last week, 100kg snatch balance, and 130kg full clean. Finally able to do split jerks again, and just did some doubles with 90kg. Video below has some of those highlights, including a missed 100kg snatch balance from yesterday. I was planning on going up another 10kg, but was just feeling off. That was probably from eating copious amounts of junk food over the weekend (including a heavy dose of macaroni and cheese…not exactly the best meal for someone who is lactose sensitive.)

Here’s the video highlights from last week, and below that today’s workout





Hang Snatch: 50(2×3), 60×2, 70×1, 80×1, 85×1, 70(2×2)

Power Clean: 50×3, 70×3, 90×1, 100×1, 110×1, 120×1, 100×1

Snatch Pulls: 100(5×3)

Pull-Ups: 3×5 w/purple MDUSA band

Pendlay Row: 90(3×5)

Hypers: 3×10

I actually superset the pull-ups and hypers to save time. I’ve been trying to keep the volume a little lower this week, and the intensity a bit higher, working up to “Daily maxes.” The crap nutrition is definitely slowing me down. The 120 powerclean didn’t feel great, but I feel like I have more in me. My goal for power cleans right now is 140, with 160 for a full clean.

My snatch couldn’t feel any worse at the moment. Warm-ups felt great, but once I got passed 70kg I just fell apart. 85kg felt like a mountain of weight (lol what?!). I was thinking 100ish for a hang snatch today, so needless to say I was disappointed. I totally lost my focus and missed a rep at 70kilos! That’s embarrassing. Part of the game though I suppose…Check back later for the video.

Update: Video


How to (actually) train for the Zombie Apocalypse (Part 1)

Zombies are so hot right now. Admit it, you fantasize about living in a world where nothing matters, and you can pop a cap in your neighbors ass without thinking twice about it. I know you’ve been wanting to do it since he got that new leaf blower and decides to use the thing every Saturday morning at 7 a.m. “He’s a zombie, I’m doing him a favor,” you’d tell yourself. Not that it needed any justification any way.

So you’re sitting at your desk at work, day dreaming about slicing off zombie heads with your katana, and fending off your camp from bandits like a bad-ass, but then, there are people who are actually taking it a step further and training for it. Okay so maybe they are just training to be in shape, and it makes them think they are going to make it in the Z world, but let me tell you, these people have it all wrong.

There’s definitely no shortage of Zombie training propaganda. The local CrapFit (that’s what I call the real sucky CFs, because there are some great CF coaches!) in town has a sign out front that says “train here for the Zombie Apocalypse.” There are scenario mud runs like “Run for your Lives,” which have zombies chasing you. People like to test their fitness and grit in events like the Spartan Race, and Tough Mudder, hell, even Glenn Pendlay wrote up a quick training guide to prepare yourself for the inevitable Zombie plague.

And of course who could forget the famous scene from Zombieland, where we learn the first rule of surviving…”cardio.” But I’m telling you, this is all very wrong, and if you don’t heed this warning, you surely will not make it when all hell breaks loose.  In this article I will present to you five different scenarios in which being light, lean, and durable will surely spell the end for you, and why if you want to survive the zombie apocalypse, you better start your dreamer bulk right now…

Category 1: Immediate Survival 

Sh*t has just hit the fan, and you realize that the dead are walking every street corner, and  they aren’t asking for hand-outs, they are just taking (and eating) hands…arms, necks, whatever they can grab. You see a crowd of 3-4 Geeks coming your way, and having no weapons on you, you decide to run, you’re not sure where you’re going to go, but you can figure out the details later, you’re in imminent danger, and a decision needs to be made…

Scenario 1: Sprinting to the closest building

The zombies are coming, and the fight or flight response kicks in, you notice that you’re not the only living person out on the street, there’s two other people…one of them has a huge smile on his face, because he’s been waiting for the day when he can put his Tony Horton trained skills to the test. The other guy looks like he’s about to have a heart attack, either from fear, or from the McDonald’s cheeseburger that’s no doubt clogging his arteries, to the point vegetable oil is coming out of his pores. You? Well yeah, you’re fat by most standards, but you DO train…to be swole.  You’re not going to let an extra 20lbs around your midsection keep you from getting to the safety of that building.

As you sprint towards the building, Mr. Phallic 90 Xtreme completely smokes you, leaving you pretty far behind. You look back and Michael McNugget wasn’t quite fast enough to outrun a mechanical corpse, who’s nervous system doesn’t fire to efficiently because it’s being operated by a small bit of bacteria. The Zombies in chase don’t even notice you now, since they have a nice fatty meal to keep them busy for the next 30-40 minutes.

You finally reach the building that you thought was safe, and when you open the doors, you find Sean T’s greatest protege under a mound of flesh eaters. You see, the Zombie Apocalypse is like sex…you can be TOO quick. There’s no time to waste though, at 5’10 and 160lbs, there wasn’t much for those zombies to eat, so they’ll be looking for another meal in a matter of minutes. In fact, some zombies take notice of your well insulated physique and decide that your layer upon layer of dormant flesh will be much tastier, and they begin to rise to try to take a chunk out of you. You see some swinging doors to the next room over, you peak through and see the room is clear, with a possible escape through a window in back…

Scenario 2: Holding off the Zombies

This is where being fatter really pays off. The doors only swing inward, and you’ve found a nice piece of wood to stick through handles, the window is pretty high and you’ll need to stack some boxes on top of one another to be able to reach it…that’s when you hear the wood start to break! Immediately you rush back to the door, pushing your backside against it. Fortunately all these zombies were on the same Paleo+Zone diet as Mr. Zombie Lunch who was the first to burst his way into a zombie infested building, which means their combined weight is only slightly more than yours alone, and if that weren’t enough, their “strong for their size” bodies don’t compare to your massive semi-sweet frame. Had you spent more time doing burpees, and less time squatting you’d be nothing but a pile of entrails by now.

It’s then you see a young kid come out from hiding behind of one of the boxes. You yell to him to start stacking them up so you can get the hell out of there. On the count of three, you let go of the door, scoop the kid up who’s like a mere rag doll to you, and burst through the window into the back alley.

Scenario 3: Hammer time!

At this point you’ve probably run a combined mile, albeit broken up into bits. Normally you’d be pretty exhausted but adrenalin has kept you going. You and the youngster (about age 10, name: Not-a-Zombie Kid) are quietly moving from alley to alley, avoiding the main streets where most of the zombies are. You know what you need to do, find high ground. Ideally a building with lots of stairs, (which zombies aren’t good at navigating). Then you think of the perfect place…the library! No one actually goes to the library anymore, so it should be pretty vacant, plus there’s a food court and it’s several floors high, it’s got big open rooms, divided by book shelves which can create natural barriers but still give you good visibility. It’s perfect!

You and NZK make it to the library, and climb up the fire escape to the third floor. The door is unlocked, but it wouldn’t have mattered anyway, because you’re such a boss you would’ve just ripped the thing off the hinges. Inside all things are quiet, until you start to hear the faint moan of a lame-brain. A security guard. This guy’s 100% geek, and you gotta waste him, you look around for a weapon, but all there is are books. Oh well, a nice hard cover shall do. You take an encyclopedia Britannica straight to this dude’s dome, and put him down with one blow, but you’re smart, you know you gotta destroy the brain, so you drop some serious knowledge on this fool with a second smack. We see it all the time in movies and especially in TV, skinny guys crushing zombie skulls, but that’s after they’ve already been dead for a good long while, and everything gets real soft. If you think those double-unders and rope climbs were gonna help you crush a freshly undead, and still really hard zombie globe, think again. That’s gonna take man strength, and a good amount of inertia backed by some serious fatceps to get it done. Score another one for the big people.

Part 2 coming soon!


I’m Not Dead

Given the holiday, and then the fact that the following week was a retest week for my clients, I’ve had about zero time to update this page. I suck. I HAVE been training though, and things have been going well. My weight was steadily climbing, and I hit as high as 284, but without really making any changes it suddenly plummeted to the mid 70s (276.2 this morning).

I hit a PR on the rower, doing 3,975m in 20 minutes. Still not a very fast pace, but it was my best performance by about 300m since I started rowing. I’ve reduced the amount of cardio I’ve been doing, from a short 10min nearly ever session, to 40min 2x a week (Wednesdays and Saturdays).

Nutrition has been up and down. During the week it’s been pretty good, weekends still need to be reeled in a lot. I don’t need to be super strict 7 days a week, but I can’t have every meal Friday through Sunday night be absolute garbage.

Anyway, here are some highlights from the last week and a half. Be on the look out for an amazing and informative article coming soon!

Daily Training 11/26/13

First time doing any type of clean in a while. Wanted to work on my speed under the bar since that’s always been an issue for me. I had planned on going up to 88, but decided against it while warming up. I probably could have done it, but I wanted to make sure the quality of the work was there. I started out strong, but my technique began to get worse and worse throughout the five sets, nearly killing myself on the last set of the last rep (as you can see in the video).

I also programmed squat jerks for myself for some strange reason (even though I’m a split jerker). Again I went lighter than I had originally planned, doing 4×5 at 60kg, and then upping it for the last set to 80kg. I have certainly lost some flexibility in my back, from not training, but other than it felt pretty good.

I did super sets with my Pendlay rows and my hypers, and I accidentalyl did 85kg on my first set of rows, instead of the prescribed 75kg (which was a 5kg increase from last week).

High Hang Clean: 80kg(5×3)
Squat Jerk: 60kg(4×3), 80kg(1×3)
Snatch Pulls: 92kg(5×3)
Pull-Ups: 3×5
Pendlay Row: 85kg(1×5), 75kg(2×5)
Hyper Ext: 15kg(3×10)

Daily Training 11/26/13

Upped the intensity this week from 60% to 70% and added in some snatch variations

Snatch balance: 71kg(2×2), 77kg(1×2), 82kg(1×2)
High Hang Snatch: 60kg(5×3)
Front Squat: 120kg(3×5)
Military Press: 62kg(3×5)
Bench Press: 195lbs(3×5)
Roll-Outs: 3×10

Workout felt good. I’m sore as hell today (Tuesday), but I’ve got plenty of lifting to do. Check back later for today’s workout.

Week 2 Recap

No video for Friday’s workout (day 5), camera died on my 2nd set in. Wasn’t planning on doing much on Saturday since I was pretty tired, but I ended up rowing for 20min (did about 3,400m) and then doing some snatches, squats, push presses, good mornings, and abs. This time I worked up to 70kg on snatch. Some of them felt okay, some of them my timing was just awful. But all things considered, it was a good workout. Just have to get my back and legs back into conditioning of doing higher volume, as they were both burning as I worked through several sets of 3. Friday’s workout I did with a stopwatch so I made sure I was only taking exactly 60 seconds bewtween each set, and as such I finished the entire workout (warm-up and cool down included) in about 60 minutes. A much better pace than from the day before.

All in all this was a good week of training. I didn’t skip, miss, or modify any of my strength work, despite pulling a muscle in my abs, and some time constraints that I had. I also worked in an extra day of training, which is just a bonus as far as I’m concerned. I did miss my 10 minutes of cardio on Thursday and Friday, but I did 20 on Saturday, so all in all I did the same amount of work either way.

Nutrition was okay at best. The positive: I ate green vegetables an average of once a day (this is actually a big deal for me). I also stayed within my total caloric intake each day, but my macro spread was awful towards the end of the week, eating things like movie popcorn, fried chicken, and pizza. Back at it tomorrow. This week I’m going to start working in more Weightlifting variations.

Daily Training 11/21/13

Training sucked today. I didn’t want to get out of bed, and my body was exhausted. When I got home last night, I felt bad about skipping my cardio so I did my 20/20 on the rower/bike. I did 3,666 meters on the rower (slow) and 5.2 miles on the bike.

This morning’s workout was a snails pace. As you can see in the video it’s about 6 minutes of work (I forgot to film two sets of bench press) and the workout took me about an hour and a half, which is unacceptable. I was so slow that I didn’t leave myself enough time to do my 10 minutes on the bike, because I had to make some lunch before work.

On my 2nd set of squats I felt something pop at the bottom of my 2nd rep. I think I was leaning forward a little to much and I pulled a muscle in my abs, probably an intercostal. I didn’t stop me from doing anything, but now that I’m cooled down and writing this, it hurts worse. It’s tender to the touch and is painful when I contract my abs. The pain isn’t too bad, but I have a feeling it will get worse tomorrow.

I hope I won’t have to modify my workout tomorrow. I’m also looking forward to next week, when I actually get into some good intensity zones (70%), and I’ll start working in more Olympic Weightlifting variations.

I’ve also come to realize that I really suck at taking pictures of my food. I had oatmeal for breakfast again, followed by a PWO shake, and then a ham and cheese egg scramble with a side of asparagus for lunch. Later on I had some grilled chicken, and I’m planning on having coconut crusted cod for dinner.

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In other news, I bought some more plates for the home gym. There weren’t quite enough!
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Day Trip To Risto Sports

Today Rumbler Team member Billy Almanzar, aka Papichulo and myself headed up to Risto sports to train with Elio Guerra (2009 Pan American Champion in the 85kg class) and hang out. Unfortunately I couldn’t stick around all day due to work, but I did a lot of snatching with the bar again. Last week I felt great. This week not so much. That probably had something to do with not doing 20/20 on the rower/bike prior to snatching today. Oh well. Check out the video of one set of (terrible) snatches, and some sweet snatch pulls by Elio, and then a few minutes of my awesome beard.

Daily Training 11/19/13

Today was a pull day

Deadlifts 144kg(317lbs)(3×5)

Pull-Ups (3×5)

Pendlay Rows 70kg(154lbs)(3×5)

Hypers 25lbs(11kg)(3×10)

Side Bends 20kg(44lbs)(3×8)

Indoor Rower 10minutes (1,838meters)

Food (will update throughout the day)


-SFH Protein shake with whole milk, and 1 banana

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-4 eggs, 5 bacons, 1 zucchini

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