Back into fitness mode…

I started playing around with the bostaff more again. Bought two sizes of pvc and a galvanized steel rod — cut at around 6-1/2 feet long. 

The 3″ (I think) diameter pvc pipe is great for side training grip sizes but was purchased a couple months back to be used as a toughening tool. Hitting the sides, ribs, chest, arms, etc with a broad, bouncy stick was the aim. I do this occasionally to build resistance. 

Lately though, I’ve had three little kids with home-made pugil sticks wearing me down. I’m learning a bit more defense, as that’s not my strong suit, I think it’s actually great training. They have endless energy and it is crazy difficult to keep up with them at times. I’ve been thwacked directly in the face and head multiple times — just today. Yesterday, I took a ton of abuse too. 

I did cartwheels today — first time in like five years. Going to the left with a cartwheel is like riding a bike. To the right, though, feels like I’m throwing a ball with my left hand. The stance is akward and it seems backwards due to being right handed. 

…yet I wonder if it is due to eye dominance. 

…or since the left arm is my strong arm for activities; the right arm is the control arm. It’s perhaps more comfortable using it for initial impact. 

…I attempted to slow the roll into a headstand, but that was short lived and fell on my face. 

…sprinted a few times, jumped on trampoline till my legs gave out on me, threw stuff in the air, kicked soccer balls, lots of stick fighting… plus actual shoulder lifts using pvc pipe and 1 to 3 kids ranging in weight from 40 to 50 lbs — variations of one and two arms; seems like (4 x single kid)+ (8 x 2 kids) + (7 x 3 kids) + another 12 single arm with 1 kid. It was quite intense — especially with minimal rest (allowed). 

Think it was two and a half hours of barefoot, drenched in sweat, play in 90 degree weather. 

Oh and I did this yesterday too. Minus the sprints, trampoline, & cartwheels!

5/15/17 Monday, 11:02pm

Gym – 3/19/17 to 3/25/17




Today’s goal was to deadlift 160 kg (352.7 lbs). I failed, but attempted the weight and got almost halfway up the movement. My fingers unrolled and I dropped it. 

  • Warm-up with a few squats and a few flurries on the punching bag. Lots of stretching, then a short break. 
  • Then more stretching and warm-up. 

Deadlift sets:

  • 5 x 70 kg (154 lbs). 
  • 2 x 120 kg (264.5 lbs). 
  • 3 failed attempts at 160 kg (352.7 lbs). 
  • 2 x 140 kg (308.6 lbs). NEW HIGH
  • 2 failed attempts at 150 kg (330.6 lbs). 
  • 3 x 120 kg (264.5 lbs). 


Today, lifting 140 kg, is a 10 kg boost since last Fridays session. This is a 7.69% increase over 10 days. There was a couple days too much rest in there. The weight did not budge, not even a quarter inch on the first attempt. 

I plan to wait two or three days, depending on the way I feel and try again. No other weights planned until after. I want to boost the deadlift power as the new priority. 

Tuesday: I did a ton of reading at work and basically decided that I will stop my momentum towards wanting to do heavy deadlifts 3 cycles over 2 weeks. I’m beginning to understand the whys of it. 

…I’ll push the CNS BLOWOUT experiment towards a later date. For now, I can feel the effects and they are very much the same as effects from working too hard several days in a row – which I have done before. Just never from sports or training. 

…Crossfit dude at work thought my hamstrings would be really sore, but to his surprise, all my soreness is in my back. Upper mostly, and then lower near buttocks. My legs were pushed for strength, but as I explained: my weak points are found in this move – my legs and grip. 

…He suggested wraps or changing grip, but I decline that idea until the weight is actually heavy. 

But honestly, I have no plans to ever want to use “crutches” during training. The use of a mechanism to bypass a joint that actually needs to also be able to lift the weight is purely asking for eventual injury. What is the point of being able to lift 400 pounds with my entire body if my wrists or fingers can only hold 350? I respect the man and do not mean this as complaint or insult; the wraps movement has been in fill swing for years and I’m sure most people do benefit from it — in the short term. 



Continue to rest today, Wednesday & perhaps Thursday. The whole CNS deal probably isn’t to worry for me, but I will take notice and not burnout for no good reason yet since I’ve been gaining strength quickly as-is. 

…For Friday, I will plan on hitting all three muscle groups in a short time span. I don’t plan to lift heavy (up to 2 rep max). I’ll likely try to stick to as low as 4 reps. I don’t think I need to “overtax” the CNS – as they say – until I’m back to feeling fully rested again. And that will likely take a 13 hour nap on Friday night. 


Rest day, unless you count bowling. I will bowl tonite. 

Gym – 3/12/17 to 3/18/17




  • pull-downs on pulley, just a bit – until squat rack opened. 

Squat rack did not open, I finally used the racks you set up in the middle of the floor. This worked great. I even had to drop my last attempt when I went into full squat. 


  • 7 x 154 lbs. (70 kg)
  • 4 x 220 lbs. (100 kg)
  • 3 x 220 lbs. (100 kg)
  • Then drop & quit. 

Wrapped up with stretching a few minutes… as I had already stretched plenty before and during training. 

[6:20 – 7:15 for full workout @ Cohen’s]

Would like to dry out the fabric and buy rocks for the 100+ lb ruck sack. It’s been raining and I’ve left it outside for days; I still need to design a pattern and figure out fasteners and construction materials. Likely Duc(k)t tape


Squats on rack:

  • 6 x 135 lbs. 
  • 4 x 135 lbs. 
  • 3 x 225 lbs. 
  • 2 x 235 lbs. new high!

There was lots of stretching between the weight change & a bit of lat pull-downs, but nothing strength oriented. 

…Ate another huge potato with brunswick stew, onion “tanglers”, butter, & pulled pork for lunch. This may be my staple during heavy training. It is ~ 3,000 hearty, healthful calories worth of food. Had a few oranges earlier. About to get some junk to eat before bed.

…I’m looking at aiming to put effort into lat pull-downs & shoulder presses tomorrow with heavy squats (of course). And I may take off Thursday to rest up for deadlifts on Friday. (And golf range, Thursday).

* last Friday was 130 kg (286.6 lbs). 

** aiming for 160 kg (352.7 lbs). 

That’s a 23% jump, it may be too ambitious – we’ll see. I will give it a go – if nothing, it just won’t come off the ground. 


Squats 1st , Shoulder Press 2nd. 

Squats: light on legs, resting up for deadlift day!

  • 5 x 115 lbs. 
  • stretching. 
  • 5 x 165 lbs. 
  • stretching and warmup on heavy bag. 
  • 4 x 165 lbs. 

Shoulder Press: haven’t done this much, yet, so I basically maxed-out & found a *limit (quickly). 

  • I CANNOT REMEMBER the weight used. 95 lbs, then 115 lbs – i think. 
  • 4 sets as:
  1. 4 x 95 lbs. 
  2. 2 x 115 lbs. 
  3. 3 x 95 lbs. 
  4. 3 x 95 lbs. 
  • tossing in 2 chin-ups at one go and then 3 in a row before last set of shoulder press. And 2 pull-ups. 

In/Out of the gym in 45 minutes. A bit slower than planned. 

…I do believe I will plan a break. Heck, I need to go to the golf range for that training.

…haven’t whirled the bostaff more than a minute at a time all week. Need to skill up on that a bit soon. 

Thursday thru Saturday:

Big long break. I needed this, apparently. Though my eating habits were poor during the rest days, I would likely have been deadlift ready on Saturday. 

…Saturday, I got a Peter Rabbit juice from Brighter Day. And drove to near the gym, but I was still recovering in my upper/outer back and decided to wait until I am fully recovered. Monday will be deadlift day as newly planned. And then I can work around my soreness and figure out next week as I go. 

I am very tempted to ignore all other training besides deadlifting for two weeks.

  • On: Monday, Friday, Wednesday, and then back to daily squats on Thursday. 
  • Deadlifts feel great and as the studies show, is best exercise for TOE TO NECK STRENGTH GAINS. 

Done properly, every muscle like your calves that are tough to build are tested as you attempt to rip the heavy weight as high as possible, pointing your toes to full extension and lifting the bar with your shoulders to as high as possible, shrugging past your ears. 
…we’ll see how I feel after tomorrow. 


* the limit for this movement would be the point at which you must use momentum to create initial motion. I want full range of motion with all exercises.

If you cannot lift from the dead-weight position, then there is a weakness that needs to be addressed and overcome. Otherwise, you will eventually end up with injury. 


It is amazing how readily the body adapts to new ways, but it is much more efficient when it is the second time around. 

As for me, I’ve trained before; I have gotten strong and flexible. This time around, my body has the memory of what once was and can quickly get back to that state. 

…That goes for diet too – I have adapted the body to live off of mass fat and minimal carbs. Even though I don’t normally follow that plan, my body still uses the mechanisms that promote fat breakdown as an energy source. And since I eat at random intervals & occasionally fast, it stays in that mode…

I tend to always have differing goals and therefore train for different reasons. Along with a constantly changing mindset through the understanding of many views of nutrition and training, my methods have certainly honed to a more complex goal of overall fitness that leans towards abilities. 

The history of my training began at 23 years of age. My friend who is now a high school coach was a few years older and showed me good technique. [I did learn to squat properly in high school, but did not do much at all]. 

…At that time, my training aimed for a working man’s strength. I aimed for moderately high reps with moderately heavy weight. I rarely maxed out. And I used drop-sets every day on every workout. 

Advice I Ignored:

  • He wanted me to train for strength and focus on stretching more. 
  • He wanted me to max out once every couple weeks. 

Reasons I Ignored Him:

  • I’m hard headed. 
  • I would rather fail than try your way first. 
  • But mostly, my goal was to have good strength for working hard all day long. While still having ability to pickup heavy stuff. 

…A few years later, my goals changed to more or less vanity. But my training and diet hadn’t changed much. Yet I was very fluent in the study of vitamins. I read the driest book I’ve ever seen (twice!) about the mechanics of vitamins. 500 pages of awesomeness. I started creatine & protein powders. This was in the 24 to 27 age range. 

…Then as I opened my horizons: started school, started reading more about nutrition. Read several books and many websites. I was also opened up to yoga, self-healing, massage, chiropractory, and more. 

…I am much more rounded in knowledge and my perception is much different than the average person. I believe things that make others worry. Yet, I am my own laboratory, and I’ll bet my life that I am on the correct path. 

…back on topic. The muscle density is returning quickly. Strength gains will be swift until I hit my old peak. Which in all honesty was not very high. I was strong, but a different type of strong. 


The picture is the ~3,000 calorie potato. It is delicious and may be my staple lunch entree for heavy training. 

3_15_2017 Wednesday, 9:18pm