Day 16: Adding Rest Time Between Sets


The large number of sets in the bench is beginning to tell, the last two sessions I have had to split the last set in two to finish. I had been doing one set every two minutes, I am going to go to every three minutes on the bench and see how the work goes for the last two days of this cycle.

Landmine 180’s 5×25@52.5#
FS 5×5@115#
BP 10×10@115#

Day 20- Pre- And Post- Workout protein




I eat eggs every morning, workout day or not. One of the benefits of eggs is the abundance of BCAA’s or branched chain amino acids. Many of the foods we eat on a daily basis provide BCAA’s, leucine, iso-leucine and valine, three of the eight essential amino acids that the body can only get from food.

Why is that important?  These three proteins are what the human body uses to fuel your muscles.  When you stress your type II/fast twitch muscles to move heavy weights signals are sent out to find more proteins and if they are not available in the bloodstream the body will go into a catabolic state and break the proteins down from lean muscle mass, in effect using the muscles of the right hand to feed the left.  This is not ideal.

By precharging my system with the necessary fuels and promptly recharging with a good dose of protein after my workout, say around 20 or 30 grams, I set myself up for optimal recovery and dodge the unwanted effects of catabolism.  An overall healthy diet is the best exercise you can do, it prepares you from the ground up every day.  Food is fuel, the better the fuel, the more power you can get out of it.


My food
4 eggs(320 cal.)P28F21.2C0
1 tsp. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
Total=410 cal. macros P30.5 F 24.9 C 10

5 oz. ground pork(165 cal.)P32F3.5C0
3 jalapeno peppers(12 cal.)P.3F0C3
1 onion(64 cal.)P1.4F.1C15.5
7 corn tortillas(350 cal.)P7F3.5C73.5
Total=591 cal. P 40.7 F 7.1 C 92

Protein shake
whey isolate(130 cal.)P20F3.5C6
16 oz. 2% milk(244 cal.)P16.2F9.6C24.6
Total=374 cal. P 36.2 F 13.1 C 30.6

1375 calories P 107.4 F 45.1 C 132.6

My workout
back squats
5 sets of 5 reps @ 170#

Constant Pressure

So here we are fighting for every pound and the more we work the less we seem to gain or in this instance lose.  Is it possible that I am gaining muscle faster than I am losing fat and the scale is just not able to tell the difference?  My wieight is up over 300# but I am benching more weight than I ever have.

Today was pushing day:


2 sets of 5 @135#


4 sets of 4@155#

4 sets of 3@165#

Back off sets:

4 sets of 4@145#

These sets at my current 1RM of 190# gives a fatigue/recovery number of 2.77 which seems right as my arms are smoked right now.  You arrive at that number by taking each weight, dividing it by your 1RM to get the lift intensity, then divide the number of lifts at that weight by 100 minus intensity.  Add all of the sets together and you get the fatigue/recovery number.  Up to 1.0 for a single workout is good for beginners, 1-2 is good for a loading phase, anything over 2 is just beast mode.  This math model was invented by Hristo Hristov using Prilipin’s table, developed from data collected from weightlifting champions in the 60’s and 70’s, still valid today.

I really wanted to finish the workout off with 4 sets of 2 @175# but without a spotter multiples in the 90% range is just asking for trouble.

I have said this over and over but I will say it again, do something, no matter how small, every day.  Create good habits, even if they don’t make huge differences, they will add up in the long run.  If you have trouble working out every day, just get dressed to work out every day.  You would be surprised how many excuses drop by the way side if you are already dressed to go.  Running every day is a great way to start, but some people can’t run long distances yet.  I was like that for a long while.  The basic run for general fitness I would say is 1 mile.  I’m slow and I can do one in about 12 minutes on a good day.  If I can’t run I would just walk.  Takes just a little longer, maybe 15 minutes.  Do that every day.  There is a great trick I found for making good habits, take an index card and make a 7×7 grid, every day you do your run/walk put an x in the square for that day,fill up one card and start another, this time do a mile and a half.  And on and on. I would stop at 3 miles, not stop running, stop adding distance, then work on speed or add something else fun.  But get started now, today!

Don’t take my word for it…

I like to think that I make pretty good decisions, I am not an expert on anything but I know quite a few and I am not shy about asking for help when I realize that I could use some. When I started into fitness I was really jumping into a big pool, I needed help with just about everything.

Thankfully the fitness community is a very giving, social group, there are plenty of resources if you take a small amount of time to find them. On my journey so far I have made a few friends and found out quite a bit of information that has really helped me.

Firstly, I am a CrossFitter, I drank the kool-aid and I will be WOD-ing until I drop. This community has some super minds working all the time and here is a short list: Olympic weightlifting, Mike Burgener, Diane Fu, Mobility, Dr. Kelly Starrett, Gymnastics, Carl Paoli, Strength, Rob Orlando, to name a few. On the web there is the team at California Strength, Littlest Lim, Shaheen, Scott Hisaka, Spencer Moorman and others, they post their workouts on Youtube on a regular basis, very cool to watch their progress and check out their programs. Mike Bledsoe and his bunch over at Barbell Shrugged does a weekly podcast that drops every Wednesday if memory serves, they have expert guests and a really entertaining and informative show, definite don’t miss stuff there.

Glenn Pendlay and the boys at MDUSA also post heavy on Youtube, that is where at least some of your future Olympic stars are coming from. One of my favorites is Jon North and the Attitude Nation (Attitude Nation Salute!!!) a super lifter and good freind of Donny Shankle. I hope this little list can help you at least as much as it has helped me, good luck and good lifting!!