UnPossible Goals!

I don't have to be better than my heroes at shooting, I don't have to be stronger than them, I don't have to be the best father or husband, and I don't have to be the best fighter.

I only have to be better than I was last week.

I'll be 30 in 5 days, and I still haven't learned that I don't have to be the best... but I'm trying to learn that. It's a hard lesson for me. It's one of the challenges that one faces when you keep the caliber of friends and mentors that I do. It's constantly facing the fact that "I'll never ever be that good". I think that's OK. Like we were talking about on Fb the other day, if you're the strongest/smartest/or cleverist person in your peer group, you're only cheating yourself out of further improvement. You can't rest on your laurels, and you can't be satisfied with what you've accomplished. Being the biggest fish in the pond doesn't mean a damn thing when there's an ocean somewhere out there.

Reaching that small group alpha status feels good, but as soon as it happens, you better be looking for the next group so that you can be the small-fry again. Try to always be the hardest working, but the shittiest person in the peer group. I think that should make for some really great personal growth. It's what I'm trying to do.

In 20 years, I might be like the monsters I look up to, and I might inspire someone to improve themselves and hold themselves to a higher standard.

But only if I do the work, and there's a lot of work to do.

Next: Mass Made Simple

So, I'm clearly on a Dan John kick. The guy's programs work and I'm a huge fan. Next on the chopping block is his 'Mass Made Simple'. It's a 6 week, intensive 'BULKAN!!!!' program. My start weight at the end of the 10,000 KB challenge was 199 lbs give or take. My goal is about 215 or 220, and as lean as I can do it. I like the fact that it's a short burst of mass gain, so you're not tempted to go on a 10 year bulk and just essentially get fat and not give a shit. The clear finish line agrees with how I like to do goals.

Here's the T-Nation article that gives a taste of the book (which is more detailed)
http://www.t-nation.com/free_online_article/sports_body_training_performance/mass_made_simple

The workouts have a nice progression and are based on four 'lifts':

1: Bench Press (and bat wings): for upper body mass and the bat wings for balancing all the pushing.

2: One handed over head press (and bird dogs): for forcing strength symmetry, and to teach the athlete to lock down the body and create stability in the whole trunk. I really am starting to like one hand pressing movements.

3: Barbell complexes: for a metabolic hit, as well as getting some work on the muscles not directly worked in the other parts of the program. It goes Barbell row/clean/front squat/ overhead press/ back squat/ good morning. The bar doesn't leave your hands until the complex is done, and you don't go to the next movement until you complete the prescribed reps.

4: High rep squats: are straight forward. Time under the bar (DJ says) builds mass, so there's lots of squats!


The diet portion is pretty simple too. It goes like this:

1: Eat like an adult. Keep processed crap to a minimum, and lots of meat and veggies. Very paleo in appearance actually.

2: Eat more protein

3: Take more fish oil

4: Eat 2-3 peanut butter sandwiches a day to jam some extra calories in there.

5: Eat more fiber.

DJ recommends adding protein to different spots, adding a new spot each week. Like morning, before and post workout, and before bed. But only says you should add a new protein addition each week so you can track how it impacts you. I like the self learning aspect of that, rather than just throwing it all in at one time.
Training Log:

Workout 1 of MMS: this is the feeler workout to see the starting point for the program. I'm hoping to get to 215 or 220 during the course of the training. Start weight is 199.2
Bench starting point: 165
bat wings - 25#
one handed OHP -46lbs My left shoulder is bitch mode. I did it with 50lb dumbells, but it was too difficult w/ the left so I dropped it back to 45#.
Schkwaughts - 95x30 ouch,,,

Workout 2: Bench 170# 2-3-5 x2
batwings 20# 5secsx10
one hand OHP 45# 2-3-5 x 2
barbell complex 75# first 3 then 95# for last 3.
squat 95# 30rx2sets

Workout 3: bench 170 2-3-5 x3
Batwings 20# 5sec x 10
One hand ohp 50# 2-3-5 then had to drop back to 45 for last two sets.
Complex 95 5reps each exercise x 2 complexes
115# squats 2x30

Notes: Feeling crazy bloated from the breads and peanut butters and volume of good. Been taking 6 fish oil caps and a serving of Metamucil a day per his instruction.

Workout 4:

Bench 185# 2-3-5 x3 and 170x9

batwings 21lbs 10secx5 holds

one hand OHP 45 2-3-5 x 3

Complex 95 (had to skip military press due to cooked shoulders), then 85,85

Squat 115 3x30reps

die.

The one armed press is really showing me how pussy my left shoulder and side of my body is in general. I need to start whacking-off with my left hand.

Wrkout 5 185 2-3-5 x 3

batwings 27s 5sec x 5

OHP 45# 2-3-5 x 3

complex 85# 3x

Schkwaughts - 95, 115, 135 - 30x

Weighed myself this morning.... 201. da fuq. I need to eat more peanut butter or something!!! Maybe another few quadruple quarter pounders?

Workout 6 185 2-3-5-10 failed a rep 7 of the 10 portion. 2 more 235's

Batwings 30# 5x5secs

OHOHP 50# 2-3-5 (7 reps only) 45# 2x 2-3-5

Complex 85# x5 

Squats 95x10 115x10 135x 50. Did the set of 50 in 35,15 rep sets

Workout 7:

heaviest double completed cleanly:EDIT: it was actually 225

batwings 30# 5x10 secs

OHOHP 50# 2-3-5, 2x (failed on rep 7 of second set, so that's a  strength gain)

complex: 3 with 85,95,105 skipped OHP on the last one due to faggyshoulderpower

Squats 95x10, 115x10, 135x10, 185x10, 205x5x3sets

The lower rep sets are way easier for me.

Workout 8:

BP 225 x 2 -5 sets

BatWings 30# 5 10 sec holds

OHOHP 45#kb (my sister worked out with me and we needed the extra DB)

Complex: 65,85,95,95,100

Squat: 95x10, 115x5, 135x3, 185x2, 205x50

The squat set broke down lby reps like 15,8,5,10,12

I have forgotten to check my weight.  I'm eating until uncomfortably full most of the time. So I figure I'm eating enough. Doing 75g shakes in the AM/PM and 25g before training. at least 1 PBJ a day.

210# approximately. 

Workout 9 

Bp 205 x 3 x 5 sets

Bat wings 30# 10sec x 5

Oh ohp 50# 2-3-5 x 3

Complex 105,115,125 2 reps per movement 

Squat 95x10, 115x10, 135x10, 185x10 205x5, 205x20

Eat all the turkey.

Dan John's 10,000 Kettlebell Swing Workout

From September 30 to November 1, I decided I wanted to shake things up in my training program. I had recovered from my hernia a bit (no pain, but still swollen... :-p ) and up until September 30 I was working on handstands and some basic gymnastic stuff like front levers, skin the cats and back levers. That was getting me some balance, and I was able to progress, but I wanted to get back to some weight training. This article was released at the perfect time for me:

http://www.t-nation.com/workouts/10000-swing-kettlebell-workout

A needed jumpstart to my weight training, some conditioning, and a chance to strengthen my grip and posterior chain. Why not?

I started the program with my homemade 25 lb kettlebell to get the movement down, and grease the groove. I progressed through my 45 KB and eventually moved to my T-bar which I went from 52 to 65 lbs over the final 3 weeks of the program.

I did 4 days a week. Monday, Tuesday, Thursday, Friday. 500 swings each day. It took 5 weeks.

Here's my particular plan (parts copied from the above article):

Set 1:  10 reps
Set 2:  15 reps
Set 3:  25 reps
Set 4:  50 reps

You've now completed 100 reps or one cluster. Repeat the cluster 4 more times for a total of 500 swings. Between sets, experienced lifters will add a low-volume strength movement.

The Strength Movements

1.  Handstands and Handstand pushups when I was fresh enough (1-2-3 rep scheme)
2.  Ring Dips (2-3-5 rep scheme)
3.  Front Squat 135# (1-2-3)
4.  Chin-ups with some tucked front lever stuff thrown in. (1-2-3)

So it looked like this.
10 Swings
Front Squat 1 rep
15 Swings
Front Squat 2 reps
25 Swings
Front Squat 3 reps
50 Swings
Rest 30 - 60 seconds

My times varied from about 38' to about 44' depending on how tired I was, and what movement I was doing. A few times I would stagger my reps so that I did the high rep sets up front, and the lower reps and movements near the end. This seemed to allow me to get the high reps out of the way early and finish more quickly. I expect it was all mental.

Starting weight was 203. Ending weight was 199.

My times improved as the weeks went on, and my weights went up. I noticed an increase in grip strength and a leaner waistline. My pants fit looser. I was also super ready to start the next phase in my training plan. It became somewhat of a grind near the end, but it was OK if I could zone out and listen to a podcast or something to pass the time. Another thing that motivated me was having a group of peers that I was accountable to. Mike D started 'the swingers club' on facebook, and we posted our times and shared our difficulties and results as we went. It's so helpful for me to have public accountability.

I suggest this program to anyone who is bored with their current program, wants to try something new and challenging, or wants to ramp up for something else to follow after. The program is simple, but it's not easy. I'm glad I saw it through.

Thanks for reading.