Saturday, December 31, 2016

12.31.2016
Bench Press, touch and go
45 x 12 x 2
135 x 6
185 x 4
225 x 2
245 x 2
265 x 1
275 x 2

Not getting stronger. I hit a hard 295 single midweek, max is probably 300. My absolute best was a fast 315 and a slow 320 a few months ago. All things considered, I can't complain.

Right knee is pain-free and left knee is just a little bit effused. I do believe most of my trouble is from extreme tightness of the quads around the knee and now that the effusion is mostly gone, I am addressing that tightness with multiple stretching sessions daily.

I am working on getting a full double quad stretch. My knees area already feeling better from just a couple days of stretching. The stretching is letting them work like they're supposed to.

Friday, December 23, 2016

12.23.2016
Bench Press, touch and go
45 x 20
135 x 8
185 x 4
225 x 2
255 x 9

Weighted Chin Up @ 200 + 55 x 7 x 2

Sunday, December 18, 2016

12.18.2016
Bench Press, touch and go
45 x 15 x 2
135 x 6
185 x 4
225 x 12 x 2

Weighted Chin Up @ 196
+ 80 x 3
+ 45 x 6 x 2

Dumbbell Row, supinated 140 x 5

Starting a new cycle and I guess I shouldn't be bothered that I set no new personal records today. I was surprised that adding another 10 lbs to my chin reduced me from two sets of five to just a single triple.

Thursday, December 15, 2016

12.15.2016
My left knee is fucked. In a wsy that it hasn't been in years. Unstable, full of fluid.

I need to take a proper break from squats, pulls, jumps, runs. So I'm doing a proper bench and chin up focus for three to six weeks.

I cut it short this time because I benched twice a week and derailed by the third session.

Saturday, December 10, 2016

12.10.2016
Standing Press
45 x 10 x 2
105 x 6
135 x 3
160 x 2
175 x 2

Back Squat, lighr wraps, no belt, paused 2-count
45 x 10
135 x 5
225 x 3
315 x 2
335 x 3
355 x 3
365 x 3
Front Squat, light wraps , no belt, paused 2-count 315

Weighted Chin Up @ 198 + 70 x 5 x 2









Wednesday, December 7, 2016

12.07.2016
Bench Press, touch and go
45 x 12 x 2
135 x 6
225 x 3
255 x 2
275 x 1, 6

Weighted Chin Up to Chest @195+45 x 6 x 3
Dumbbell Row, supinated 130 x 10

Sunday, December 4, 2016

12.04.2016
Bench Press, touch and go 
45 x 12 x 2
135 x 6
225 x 3
245 x 1
255 x 10

Deadlift, conventional, hook grip, no belt
135 x 3
315 x 2
405 x 1, 2
455 x 3 x 2

Triceps killing me after bench. I wanted to do chin ups afterward, but triceps weakness and pain prevented it. The only thing I can do productively after an all out bench session is row or deadlift.

So I went with deadlifts today since I want to stay off squats another week or two. Nothing impressive here. Hook grip gave out on second set so alternated mixed grip on last two reps.


Friday, December 2, 2016

Thursday, December 1, 2016

12.01.2016
Bench Press, touch and go
45 x 24 x 2
135 x 8
225 x 2
235 x 10, 12, 11+miss

Dumbbell Row, supinated 125 x 10 x 2

My knee injury pain peaked yesterday. Feels much better today. I was too tired and in too much pain to consider the gym yesterday.

I'm hoping for this progression at minimum:
255 x 10 x ?
275 x 8 x 2
295 x 6
315 x 4 or 5

I weighed 196 tonight.  A few beers and a bacon cheeseburger after the gym brought me up to 197.

My routine has settled on this:

A
Bench Press, touch and go
Dumbbell Row, supinated

B
Standing Press
Back Squat, wraps, no belt
Front Squat, wraps, no belt
Pull Up or Chin Up

Deaflift every 6-8 weeks instead of Front Squat

Tuesday, November 29, 2016

11.29.2016
I injured my knee on that PR squat triple. I need to take a few more days off squatting. putting it off till Sunday. I will start off with light squats 315-345 for a top set of 8-12, depending on weight.

Or maybe this...
Back Squat progression, wraps, no belt
315 x 11
345 x 9
375 x 7
405 x 5
425 x 4
445 x 3
465 x 2

I squatted 418 low bar with a belt and sleeves five years ago. Recently I got an easy 405 high bar with no belt or sleeves. It's a big desal for me to get squat this weight in this fashion. I could get 425 as a max soon. I am ~60 lbs stronger getting 400+ high bar and 100% raw than I was low bar with a belt.

This week I will bench on Wednesday then press on Saturday.

Glycogen loading got me up 9 lbs in 10 days. I drifted back down to 194 tonight, but after a big pasta dinner I'm up to 198.

Saturday, November 26, 2016

11.25.2016
Bench Press, touch and go
135 x 6 x 2
225 x 3
265 x 2
295 x 1
305 x 1
315 x miss

11.26.2016
Bench Press, touch and go
45 x 12 x 2
135 x 6
225 x 3
275 x 2
305 x 1
315 x 1
320 x 1
275 x 3 + miss

Went in yesterday and flubbed it. So I went back today to hit a PR. Got a meaningless PR (I've been capable of a slow 320 for a while now) and then died on the fourth rep of 275.

I tried a few rows after that, but I was truly burned out in a way I haven't been in a long time. It's time for a reset back to low-mid 200's.

Speaking of a bounce back to the 200's, my appetite stopped being tricky just in time for Thanksgiving. I've put on almost ten pounds of glycogen and water in the lats week and have moved up from 191 to just over 200 tonight. I was 191 ten days ago.

Wednesday, November 23, 2016

11.23.2016
Standing Press from Rack
45 x 6
95 x 4
135 x 3
155 x 2
165 x 1
175 x 3, 4

Back Squat, no belt, sleeves + wraps at 415
135 x 6
225 x 4
315 x 3
375 x 2
405 x 1
415 x 1
425 x 3
Front Squat, no belt, sleeves + wraps 335 x 2

Straight Bar Pull Up @195 x 12 x 2





Tuesday, November 22, 2016

11.22.2016
Just a quick note about how much better everything I'm feeling today. My left shoulder was hurting a lot from the PR bench and my knee was still effused from the banging it took on squats before that. Today I felt all better.

Also I got some new thin, basic knee sleeves (total of $28) because I need constant warmth for my knees. But I also tried wrapping over the knee sleeves and that felt amazing. Crisscross wrapping avoiding the knee cap is helping make this a lot more comfortable.

I'm expecting big things for the squat tomorrow.

Sunday, November 20, 2016

11.20.2016
Bench Press, touch and go
45 x 12 x 2
135 x 6
225 x 3
265 x 2
295 x 1
305 x 1
315 x 1
295 x 3 x 3

Dumbbell Row, supinated 150 x 8 x 3

Saturday, November 19, 2016

11.19.2016
Standing Press
45 x 6
95 x 4
135 x 3
155 x 2

Standing Barbell Curl 110 x 5 x 2

Stopped in to train someone. I had him try standing press so I did a few too. Had too much beer last night so not strong today. Plus I have to save it for tomorrow's bench.

My right knee is definitely effused today and I can't get full flexion because of the edema. I am praying it's okay in time for squats on Wednesday.

Thursday, November 17, 2016

11.17.2016
Back Squat, no belt, thin wraps at 385
45 x 8 x 3
135 x 6
225 x 4
315 x 2
365 x 1
385 x 1
390 x 5
Front Squat, no belt, thin wraps 325 x 2

Straight Bar Pull Up to Chest @ 191 x 11 x 2


Tuesday, November 15, 2016

11.15.2016
Standing Press, out of rack
45 x 8
95 x 6
135 x 3
155 x 2
165 x 2, 3, 3

Chin Up @ 192 x 12 x 3

Needed to blow off some steam ahead of a scheduled day. I resisted the urge to squat. Will squat Thursday or Friday.

Sunday, November 13, 2016

11.13.2016
Bench Press, touch and go
45 x 12 x 2
135 x 6
185 x 3
225 x 2
255 x 1
275 x 5, 5, 3

Dumbbell Row, supinated 150 x 7 x 2

Saturday, November 12, 2016

11.12.2016
Back Squat, no belt, paused first rep till 315, thin wraps at 365
45 x 8 x 2
135 x 6
225 x 3
315 x 1
345 x 1
365 x 6
Front Squat 315 x 2 (lost balance)
Straight Bar Pull Up to Chest @ 193 x 10 x 2








Friday, November 11, 2016

11.11.2016
Standing Press
45 x 10
95 x 8
135 x 5
155 x 4, 5, 5
175 x 1

Chin Up @ 193 x 15

Wednesday, November 9, 2016

11.09.2016
Bench Press , touch and go @ 193
45 x 12 x 2
135 x 6
185 x 4
225 x 10 x 3

Dumbbell Row, supinated 150 x 6 x 2



Monday, November 7, 2016

11.07.2016
Standing Overhead Press
135 x 3
155 x 2
165 x 1
175 x 1

Front Squat, no belt, thin wraps at 335
225 x 1
275 x 1
295 x 1
315 x 1
335 x 1
345 x miss at bottom

Just messing around tonight and trying to redeem myself after 155 standing press shut me down and I failed to front squat 315 yesterday.

I also did five on the pulldown station with a chin grip with the whole stack of 250.

Sadly, my weight is in freefall and I'm down to 191 tonight. I think I need to up the supps.


Sunday, November 6, 2016

11.06.2016
Back Squat, no belt, thin wraps at 315
45 x 8 x 2
135 x 6
225 x 3
275 x 1
315 x 8 (6..1..1)

Straight Bar Pull Up to Chest @ 193 x 10

The supplementation is clearly wearing off. I'm down to 193 and my strength is exactly where it was on Oct 30, 2105 when I squatted 335 x 6.

October 30, 2015: Back Squat 335 x 6 @ 193

November 6, 2016: Back Squat 315 x 8 @ 193



Thursday, November 3, 2016

11.03.2016
Bench Press , touch and go
45 x 10 x 2
135 x 5
225 x 3
265 x 2
295 x I
315 x miss

Dumbbell Row, supinated, right/left 150 x 7 x 3

Much weaker tonight. Going to gym too often.

Tuesday, November 1, 2016

11.01.2016
Back Squat, no belt, thin wraps @ 405
45 x 8 x 3
135 x 6
225 x 4
315 x 2
365 x 1
405 x 3

Straight Bar Pull Up to Chest  @ 195 x 8 x 4


Sunday, October 30, 2016

First 315 Bench

10.30.2016
Bench Press, touch and go 
45 x 12
135 x 6
225 x 3
265 x 2
285 x 1
305 x 1
315 x 1
285 x 5

Deadlift, conventional, no belt, hook grip 
405 x 3
445 x 2
475 x 1
500 x 2









Saturday, October 29, 2016

10.29.2016
Back Squat, no belt, thin wraps at 405
45 x 8 x 2
135 x 6
225 x 4
315 x 2
365 x 1
405 x 1
425 x 2

Straight Bar Pull Ups to Chest @ 196 x 7 x 3





Thursday, October 27, 2016

10.27.2016
Bench Press, touch and go
45 x 12 x 2
135 x 6
185 x 4
225 x 2
255 x 1
275 x 1
285 x 1
295 x 1
275 x 5, 4

Dumbbell Row, supinated right/left 150 x 6 x 2


Tuesday, October 25, 2016

10.25.2016
Back Squat, light wraps at 385, no belt
45 x 8 x 2
135 x 6
225 x 4
315 x 2
365 x 1
385 x 1
405 x 1
415 x 2

Straight Bar Pull Up to lower chest @200 x 6 x 3


Sunday, October 23, 2016

10.23.2016
Clean and Press, see below
Straight Bar Pull Up @ 197 x 6
Dumbbell Row, supinated, right and left 150 x 5 x 4

I attempted some cleans and presses today and it just didn't go well. I was too drained from the the max bench session yesterday. I was tired just cleaning 135 and I only pressed it twice. I managed to get it for eight on bench day last time.

Also I tried a few different leg machines just for the hell of it, and they all felt really awkward. I'm not sure I could put up anything impressive on these, despite my ability to high bar squat more than double bodyweight for reps. 

Saturday, October 22, 2016

10.22.2016
Bench Press, touch and go
45 x 12 x 2
135 x 6
185 x 4
225 x 2
255 x 1
275 x 1
285 x 1
290 x 3, 1, 1


Wednesday, October 19, 2016

10.19.2016
Back Squat, no belt, light/loose wraps at 315, light/tight wraps at 395
45 x 16
135 x 8
225 x 4
315 x 2
365 x 1
385 x 1
395 x 1
405 x 2 x 2

Straight Bar Pull Up to lower chest @198 x 9
Deadlift, conventional, hook grip, no belt 445 x 2, 475 x 1, 495 x miss at top (I was really tired.)


Saturday, October 15, 2016

10.15.2016
Bench Press, touch and go
45 x 12 x 2
135 x 6
185 x 4
225 x 2
255 x 1
275 x I
285 x 3. 3, 2, 1 PR

Dumbbell Row, supinated right, left 150 x 5

Thursday, October 13, 2016

10.13.2016
Back Squat, very light wraps at 385
45 x 12 x 2
135 x 6
225 x 3
275 x 2
315 x 1
345 x 1
365 x 1
385 x 2

Straight Bar Pull Up  to Chest @ 196 x 8 x 2

Squat was a PR with the light wraps. Honestly I've been burning  myself out on pauses and heavy doubles on the warmup.

Monday, October 10, 2016

10.10.2016
Bench Press, touch and go, paused first till 225
45 x 12 x 2
135 x 6
185 x 4
225 x 3
245 x 2
265 x 2
275 x 2
285 x 1

Dumbbell Row, supinated, right, left 150 x 5 x 2
Standing Press from Clean 135 x 6, 8

I hurt my right pec and shoulder capsule on the paused 225. I probably should have stopped benching then, but just had to get back to 275. Not even close to surpassing last session.

I did standing presses to test myself and to feel better with a movement I haven't done in months.

Saturday, October 8, 2016

10.08.2016
Back Squat, no belt, paused first rep till 315, light wraps at 365, tighter at 375
45 x 12 x 2
135 x 6
225 x 3
275 x 2
315 x 2
345 x 2
365 x 2
375 x 2

Straight Bar Pull Up to Chest @ 200 x 8

Wednesday, October 5, 2016

10.05.2016
Bench Press, touch and go, paused first two till 225
45 x 12 x 2
135 x 6
185 x 4
225 x 3
245 x 2
255 x 2
265 x 2
275 x 4

Dumbell Row, supinated, right and left  145 x 5 x 2

Weak on the first day back four days ago, but already back close to lifetime highs set three weeks ago.


Sunday, October 2, 2016

10.02.2016
Back Squat, light wraps at 315, no belt, paused first two reps till 315, paused 345
45 x 16
135 x 6
225 x 4
275 x 2
315 x 2
345 x 1
365 x 1
315 x 5, 1

Pull ups, mid-pec to straight bar @195 x 6 x 3

Saturday, October 1, 2016

10.01.2016
Bench Press, touch and go, paused first two reps till 225
45 x 16 x 2
135 x 6
185 x 4
225 x 3
245 x 2
265 x 2
275 x 2
285 x 1

Dumbbell Row, supinated 140 x 5 x 2

Wednesday, September 21, 2016

09.21.2016
Bench Press, touch and go, paused first rep till 255
45 x 12 x 2
135 x 6
185 x 4
225 x 2
245 x 2
265 x 2
275 x 2
285 x 3 x 2 PR

Dumbbell Row, supinated, right-left 140 x 5 x 4

Nice little PR on the bench tonight. My previous best several months ago was 285 x 2 x 2. Also the paused single with 245 wasn't exactly easy, but it wasn't a max effort either. I bet I could pause 265 at this point.

Much to my surprise I weighed in at just over 197 tonight.

Sunday, September 18, 2016

09.18.2016
Back Squat, wraps at 315, no belt, paused first two reps till 315, paused 345.
45 x 12
135 x 6
225 x 4
275 x 3
315 x 2
345 x 1
375 x 1
395 x 1
405 x 1
415 x 1
425 x 1

Deadlift, conventional, hook grip, no belt 425, 455, 475, 495, 505

Pull up x 8 @ 199




No true improvement today. 405 for a double last week is equivalent to the 425 single today.

But I did manage a paused squat PR and a beltless conventional deadlift PR.

I've been sick all week and it's been impossible to gain weight. I have to start gaining again to get more weight on the bar.

Thursday, September 15, 2016

09.15.2016
Bench Press, touch and go, paused first two reps till 225
45 x 15
135 x 6
185 x 4
225 x 2
245 x 2
255 x 2
265 x 2
275 x 3, 3, 3, 4
Dumbbell Row, supinated 135 x 6 x 3

A new personal best set even though I've dropped about seven pounds of water weight. I woke up at under 195 and weighed under 198 despite trying to stuff myself this evening. Yet I managed to put up 275 for sets of three followed by a set of four! My best before this was 275 for a very hard set of four a few months ago. And last session when I tried 275 I only got a four doubles. This time I got four sets, but with triples and the last one a quadruple. And with a considerable (and accidental) water cut.

Right now I'm thinking of trying to squeeze into the 198 weight class and beating the Masters 1 record with a 500-lb squat and 540-lb deadlift, I'm good for a 420-lb squat right now without a belt and not-too-tight wraps and a 500-lb deadlift without a belt.

Monday, September 12, 2016

I can't stop looking at the videos of myself squatting 405 for doubles without a belt. Almost a year ago I squatted 405 and 415 for singles with a belt and it felt like my head would explode. It's a real thrill finally to be able to support 405 without a belt and to rep it, even if it's only for two at a time.

And, too, consider seven years ago how much weaker I was at 175 when I good morning low bar squatted 405 for a single with a belt.

December 1, 2009


February 9, 2010



October 3, 2015





September 10, 2016





I would have been here a lot sooner if I hadn't had to take time off to get my hyperthyroid condition sorted out. 

But having my thyroid wreck my body gave me a chance to reflect. Even when I was training and on the LGD and RAD, I was training way too often. Not only was I thwarting my progress, I was destroying my ability to function normally.

In the past, it was the perma-inflammation in my knees. This last year, my overtraining also manifested in large, tough taut bands in my quads and along my IT band. I was at the point where it was impossible to locomote with anything more forceful than a medium-paced walk. 

I fell victim to the wrongheaded attempt to superimpose the frequency necessary for weightlifting to the much higher tension heavier and slower strength lifts. 

I have since read how some of the strongest raw powerlifters ever -- even with all the gear they were surely on -- trained the bench and the squat each once per week. Stan Efferding alternates the squat and the deadlift so he only trains each every other week. And he has squatted and pulled more raw than just about any man who has ever lived.

My progress has re-ignited with benching midweek and then squatting on Sunday or Saturday. I pull only once every second or third week. I could probably get away with benching twice as often, but I'm not sure it's worth the risk. It seems to lead to faster progress, but little annoying overuse injuries also start cropping up: a slight twinge in a shoulder, a clicking feeling in an elbow, stuff like that.

With squats, there is no significant improvement with higher frequency, but taut band do redevelop faster and knees stay inflamed more. 

Speaking of squat frequency and knee pain, initially even once a week was causing some knee problems, but I think that was just me getting used to squatting heavy again after a multi-month layoff because of my hyperthyroid. 


Saturday, September 10, 2016

09.10.2016
Back Squat, no belt, paused first rep till 315, light wraps at 375
45 x 12 x 2
135 x 6
225 x 4
275 x 3
315 x 2
345 x 1
375 x 1
395 x 1
405 x 2 x 2

Deadlift, conventional
405 x 2
445 x 2
475 x 2
495 x 1
505 x miss


\

The camera work on the first double with 405 was done by my new friend Jacob who cleans my squat max at 6'1", 170 and who happens to be the (half-black) half-brother of the incredible Clarence Kennedy. Small world.

Jacob uses Bulgarian-style training so he was able to walk up and do a deep paused squat with 315 totally cold and with regular training shoes.

I weighed 199 when I woke up this morning and a bit over 198 by the time of the session. These doubles with 405 and no belt are a tremendous lifetime personal bests.My previous best with high bar bests were the 405 and 415 singles I did with a belt and very tight wraps.

The beltless deadlift is a personal best too, but not as big a deal. I've done 500 before with a belt.

Thursday, September 8, 2016

09.07.2016
Bench Press, touch and go, paused first rep till 225
45 x 12
135 x 6
185 x 3
225 x 2
245 x 2
265 x 2
275 x 2 x 4
Dumbell Row, supinated, left/right 125 x 13 x 2

Sunday, September 4, 2016

09.04.2016

Down to a little over 198 this morning. Which is fine since I got the 365 back squat for sets of four. 405 for a beltless single is mine at under 200 lbs.



When I am solidly over 200 lbs I want to be repping 405 beltless.

Saturday, September 3, 2016

09.03.2016
Back Squat, light wraps, paused first two reps till 275, @~200 lbs

45 x 16
135 x 8
225 x 4
275 x 3
315 x 2
335 x 1
355 x 1
365 x 4 x 3 [PR]


Wednesday, August 31, 2016

08.31.2016
Bench Press, touch and go, paused first rep till 225
45 x 12
135 x 6
185 x 3
225 x 2
245 x 2
255 x 6, 6, 5
Dumbbell Row, supinated, right and left 120 x 12 x 2

Painful lower back pump, but best benches ever

Saturday, August 27, 2016

08.27.2016
Back Squat, paused, light knee wraps, no belt (warm ups were mostly non-paused till 225)
45 x 12
135 x 6
225 x 2
45 x 16
135 x 8
225 x 4
275 x 2
295 x 1
315 x 1
325 x 1
335 x 1





I was feeling oddly weak and just off today. I had to restart my warm ups. And my back felt pumped and tired by 225. Then I realized that I was still not recovered from the deadlifts that I did after squats last week! Plus my left knee was feeling full and tight. It felt way better after I restarted the warm ups, however.


Friday, August 26, 2016

08.26.2016
Bench Press, touch and go, paused first till 225
45 x 12
135 x 6
185 x 4
225 x 2
245 x 5 x 4
Dumbbell Row, supinated, right then left 120 x 12

Long, long pause with the first 225. Felt easy-ish. My best ever bench with 245 was many months ago, late in 2015 before my thyroid problem started. I got 245 for six of six. Only four of five today. I'm very eager to push beyond this. If I add 5 lbs per week, I'll be getting sets of five with 275 in just over a month.

Wednesday, August 24, 2016

With my recent strides in mind I've been revisiting the extremely low frequency training plans of some of the very strongest men ever to live: Mark Chaillet and Doug Furnas.

Granted these guys were likely on a ton of gear. But so are the greats who use every other training modality: high volume/high variety (bodybuilding), high frequency/low variety (Olympic weightlifting), and so on. 

But after years of destroying my knees and quads with attempting too much frequency, it's refreshing to accept the realities of lower frequency. 

Chaillet and Furnas both bench and squatted but once per week. Chaillet also deadlifted once per week a few days after the day on which he benched and squatted; Furnas squatted a few days after he benched, then deadlifted on his squat day only if he felt he was recovered enough.

I bench and squat over a 48-hour period. :) Bench on Saturday and squat on Sunday. Rotating DB Row, Deadlift and Pull Up. One week I pull up after squat, then row after bench, then deadlift after squat.

I got up to 200 lbs a couple nights ago. I've been hovering around 196-199, mostly 196.






Sunday, August 21, 2016

08.21.2016
Back Squat, no belt, paused first rep till 275, light wraps at 315
45 x 12
135 x 6
225 x 3
275 x 2
295 x 1
315 x 4
325 x 4
335 x 4
345 x 4

Deadlift, conventional, hook grip, no belt 2 x 405, 425, 435, 445, 455
Straight Bar Pull Up @194 x 8,8,8,6

Obviously a long-awaited huge bump in squat strength today. Knees and quads have been feeling better than they have in years. And I believe my numbers on the Big Three are as high as they were at the lifetime peak I attained by January right before my thyroid went hyper.

My best back squat session was fall last year with 325 x 6 x 6. Today I was able to get fours with 315, 325, 335, and 345. That is almost as good. Plus this is a huge jump from last week's very difficult triples with 275 that began this cycle after a layoff. So I feel like I'm primed for the best gains of my life.

The very last rep of the deadlift was bad. My back started to round because my legs were done. (This is an important point. The lower back doesn't give out on hard deadlifts; the lower back rounds for the same reason it does on the last rep of squats: the hip/knee extensors can't move the weight so the rounding back is the body's way of reducing the moment arm (absolute horizontal distance of the bar from the fulcrum)).

Also, since I had lots of time to kill, I made it a point to stretch my quads and hips pretty thouroughly as I rested for the pull ups. I'm hoping this will mean I don't have to roll much or at all.

I feel if I can get to a solid set of 365 x 5 on the squat without big pauses (like when my set of 355 x 5 was actually 355 x 3 + 1 + 1), then I'll be ready for that 405 x 1 with very loose wraps and no belt.

Also, I'm finding that even with my supplementation, I am better off training just ONCE per week for each lift. Day 1 = Bench and Row, Day 2 = Squat and Pull (Pull Up or Deadlift). I have been training way too frequently most of my life. I'm as strong as I was at my peak without all the quad and knee trouble this time around.

Saturday, August 20, 2016

08.20.2016 
Bench Press, touch and go, paused first rep till 225 (very slight pause on 225)
45 x 12 x 2
135 x 6
185 x 3
225 x 2
235 x 6 x 5
Dumbbell Row, supinated left and right 120 x 10 x 3

Starting to move up again. I only got TWO sets of six with this weight at the end of last cycle, then three sets of five with this weight last week. That's total volume of 12, then 15, and now today 30 reps.

Improvement on rows, too. Normally I can only one set of 10; today it was three and that was with minimal rest since I was pissed and trying to get out of the gym at that point.

My quads and knees also feel amazing. I'm revisiting the notion that I really only need to bench and squat once per week for maximal rate of improvement with minimal injury and joint distress. I had been a little worried and annoyed because I couldn't find time to bench this week. Yet here I am a full week between bench sessions with a doubling in total volume at the same bar weight

I weighed almost 195 lbs this morning.


Sunday, August 14, 2016

08.14.2016
Back Squat, very loose wraps, no belt, paused first rep till 225
45 x 12
135 x 6
225 x 3
275 x 3 x 6
Straight Bar Pull Up @192 x 11 to failure

Those squat triples got really tough at set five.

Saturday, August 13, 2016

08.13.2016
Bench Press, touch and go, paused first of warm ups till 185
45 x 12 x 2
135 x 6
185 x 3
225 x 2
235 x 5 x 3
Dumbbell Row, semi-supinated, right/ left 120 x 9 x 3
Straight Bar Arm Curl 100 x 3 x 2

Took a back off week, partly because all the moving was taking a toll on me. My knees are feeling completely better. I need to back off more regularly on squats.

My bench is recovered. I got 235 x 6 x 2 before it fell apart 10 days ago. Today I stayed with fives and got three sets. They were progressively harder, but I do believe I could have gotten another set. I wanted to save some energy for rows. And I got a bunch of sets of nines there. Followed up with a couple joke sets of curls with 100.

Last week I failed to get past 295 for a single in the squat, which convinced me to take a true back off week. But I then got three sets of of 9 in the pull up! And the first couple of sets were bar to nipples. The last set was progressively lower with each rep, but still got my chin over the bar (or I wouldn't have counted the rep).

Wednesday, August 3, 2016

08.03.2016
Bench Press, touch and go, paused first rep till 185
45 x 12
135 x 6
185 x 3
225 x 2
235 x 1
245 x 3
Dumbbell Row 120 x 8, 8, 5

Felt really weak.

Sunday, July 31, 2016

07.31.2016
Back Squat, light wraps (never taken off), no belt, paused first rep till 225
45 x 12
135 x 6
185 x 4
225 x 2
255 x 1
275 x 6 x 4
Straight Bar Pull Up @ 192 x 10

Went for volume on the squats today with a lower weight because I really need to build a better base. First set felt tough, but each set felt better than the last after that. I probably could have gotten a fifth set, but I wanted to save a little energy for pull ups.

My right hip went out on me a few nights ago. Intense pain so I couldn't walk. Made me late for work because it hurt very much upon waking, too. I skipped training yesterday to give my body a chance to pull itself together a bit more.

I think the injury began from deadlifting heavy while fatigued a week ago, and then moving a bunch of small boxes over the course of the week. I was just walking around when the pain came and I couldn't walk. Either way, I'm feeling better today and training went well.

Wednesday, July 27, 2016

07.27.2016
Bench Press, touch and go, paused first rep till 185
45 x 12
135 x 6
185 x 3
225 x 1
235 x 6 x 2
Dumbbell Row, supinated, right-left 120 x 10

Sunday, July 24, 2016

07.24.2016
Back Squat, light wraps, no belt, paused first rep till 275
45 x 16
135 x 8
225 x 4
275 x 2
315 x 1
325 x 2 x 2
Straight Bar Pull Up @190 x 10, 8

These squats really aren't an improvement. I think I'm still not recovered from that squat/deadlift session Tuesday.

But this was maybe my best pull up performance ever.


Saturday, July 23, 2016

07.23.2016
Bench Press, touch and go, paused first rep till 185
45 x 12
135 x 6
185 x 3
225 x 8, 7

Wednesday, July 20, 2016

07.20.2016
Back Squat, light wraps, no belt, paused first till 275
45 x 16
135 x 8
225 x 4
275 x 2
295 x 1
315 x 3 x 2
Deadlift, conventional, no belt, hook grip 405, 425 x 2 x 2

Tuesday, July 19, 2016

07.19.2016
Bench Press, touch and go, paused first rep till 225
45 x 12
135 x 6
185 x 4
225 x 2
235 x 1
245 x 3, 1
Dumbbell Row, supinated, each side, left first 120 x 10 x 2

Nice, long pause with first 225 BP; last rep of the first set of rows was not quite to torso, last two reps on second were equally short of complete, but close enough since it's just dumbbell rows.

I'm about 30 lbs shy of my best ever 275 x 4. I need to lose about 10 lbs of fat and gain that much in muscle.

Saturday, July 16, 2016

07.16.2016
Back Squat, light wraps, no belt, paused first rep till 275
45 x 16
135 x 8
225 x 4
275 x 2
295 x 4 x 2
Straight Bar Pull Up @188 x 8 x 2

Really getting good at keeping right quad involved when the going gets tough on squats. I still need to wrap up from the bar-only set to ward off discomfort in that right knee, though.

Pull ups were all to clavicle though girst reps in the set were an inch below even that. I could have done one more set, but I had someplace to be.

Tuesday, July 12, 2016

07.12.2016
Bench Press, touch and go, paused first rep of warm ups to 225
45 x 12
135 x 6
185 x 3
225 x 2
235 x 4, 4, 3 + miss at 3/4

Dumbbell Row, supinated, each side 120 x 8 x 3

I stalled just a couple inches from lockout on that last rep of bench. Weight back up a bit to over 190 again.

Sunday, July 10, 2016

07.10.2016
Bench Press, touch and go, paused first rep till 185
45 x 12
135 x 6
185 x 3
225 x 5 x 3

Back Squat, very light wraps, no belt paused first three reps till 225
45 x 12
135 x 6
225 x 3
275 x 5 x 2

After yesterday's horror squat show, I thought I should get some volume with lighter weights after benching. Benches were surprisingly strong with three sets of five at 225. Last month I couldn't do 225 for even a single, so this is nice. I know the benches depressed my squat about 10% so my "real" sets of five would have been with 305. The first set was a struggle, but the second set felt much better. I walked out for a third set, but realized I just didn't have it in me.

Knees are feeling better on the days after squat. My body is clearly getting used to them again. I am hoping to work back up to 315 for sets of five on my squat days (as opposed to bench days on which I squat after benches) this month.

Saturday, July 9, 2016

07.09.2016
Back Squat, light wraps, no belt, paused first rep till 275 (and third rep of 225)
45 x 12 x 2
135 x 6
225 x 3
275 x 2
315 x 1
335 x 1
315 x 1

Pull Up, straight bar @ 187 x 7 x 4

Suddenly lost over 5 lbs of water weight and today's squat and pull up numbers reflect this loss. 335 on the squat wasn't a max, but it was tough enough that a double would have been failure. My max is just over 345 probably as of right now. That means almost 190% of body weight, but it's still not good enough.

I had to wrap up from the warm ups with the bar. Knees just not feeling good, especially the right one. Losing all that water weight did not help at all. But it helped me get more volume than I have in months on my pull ups. 

Monday, July 4, 2016

07.04.2016
Bench Press, touch and go, paused first rep of warm ups till 225
45 x 12
135 x 6
185 x 3
225 x 2
235 x 1
245 x 2 x 2

Deadlift, conventional, hook grip, no belt 405 x 1 x 6

Went in a day early. I was able to get that 245 for two doubles this time as opposed to the one really tough double a couple days ago. I'm a little bit disappointed that I was only able to get a bunch of singles with 405 on the pull, though. My pull can be generously stated to be 160 over my bench. That's really too close. Granted, the pull has not been a priority for me...and this is still about 30 lbs over my last attempt...and 90 lbs over what I could do a month ago...

But still, it's just so clear that my extracurricular regimen benefits the more androgen receptor dense upper body than lower body.


Sunday, July 3, 2016

07.03.2016
Back Squat, paused first rep up to 225, wraps at 275, no belt
45 x 12
135 x 6
225 x 3
275 x 2
315 x 1
335 x 2, 1, 1, 1

Second single felt so good that I thought I could keep going. But then the third single felt very hard. Good speed on all of them as well as great form; no getting bent over. Wraps were light till the top set at which point I tightened them a bit.

Didn't have time or energy to do the pull ups I usually do to decompress my spine. Still weighing under 190 during the day. Waking up at 187-188.

Saturday, July 2, 2016

07.02.2016
Bench Press, touch and go, paused first rep of warm ups to 225
45 x 12
135 x 6
185 x 3
225 x 1
235 x 1
245 x 2

Dumbbell Row, supinated, each side 120 x 6 x 3

I was obsessed with getting a double on bench with 245 and I got it. But that was all I had in me. It's a 10-lb jump from last time, but for only one double versus the two doubles I got with 235 a few days ago. Still, just six days ago I was only able to get 235 for a couple of singles. 245 for a double less than a week later. And less than a month ago, I could only get four on my best set with 185, which means that my max double was probably 205 or a little less. So 40 lbs this month on the bench this month.

I'm using the heaviest dumbbells in the gym for DB rows now. So now I have to settle for getting volume. Body weight DB rows are still the goal. I'm at 188 lbs right now. I hope that by the time I get to 220 I can handle the 200's.

Thursday, June 30, 2016

06.30.2016
Back Squat, medium tight light wraps, paused first rep till 225, no belt
45 x 12
135 x 6
225 x 3
275 x 1
295 x 1
315 x 2
325 x 1

Straight Bar Pull Up @187 x 6 x 3

I should have stopped at 315 and done another double. Still, this is a 20-lb jump over my last heavy squat day. Plus my knees are feeling almost 100%. Seems like they just needed time to adapt to squatting. I was able to squat comfortably to 225 without wraps.

Wednesday, June 29, 2016

06.29.2016
Bench Press, touch and go, pausing first rep of warm ups
45 x 12
135 x 6
185 x 3
205 x 2
225 x 1
235 x 2 x 2

Dumbbell Row, supinated, each side 120 x 5 x 2

Strength continues to climb at the rate of about 10-15 lbs per week on the bench. I doubled my workvolume and my power output with 235 lbs from a few days ago, going from two singles to two doubles with similar rest times. Also, row strength rapidly improving. I'm already at the heaviest dumbbells in this gym (and maybe in this county).

Sunday, June 26, 2016

06.26.2016
Bench Press, touch and go
45 x 10
135 x 5
185 x 3
205 x 2
225 x 1
235 x 1 x 2

Back Squat, light wraps, no belt
45 x 12
135 x 6
225 x 3
255 x 3
265 x 3
275 x 3

Kind of disappointed that I couldn't get 235 for a double this time. Had to do two singles instead. But at least I managed to squat 275 for a triple which is the most I've done for a triple on squat since I've been back. I have to keep in mind that these squats were compromised by coming in after bench. So maybe I'm actually good for 295 x 3 fresh.

We drank an awful lot last night.

Friday, June 24, 2016

06.24.2016
Back Squat, light wraps (kept on all session)
45 x 12
135 x 6
225 x 3
275 x 1
295 x 1
315 x 1
DB Supinated Row, pause at top, each side 115 x 6 x 2
Straight-Bar Pull-Up x 5 x 2

I need to squat more often. My knees seem to be getting over the damage they took from the first couple of sessions. Now I need a bit more frequency, even if every other day is only a light/easy day. The squat is feeling too alien each time I get under the bar at once every 6 to 7 days. This was the first time in months I've done 315, but I was hoping to hit it for a double.

Laurie's log: leg machine, machine press, machine row. Deadlifts up to 165 with a back off of 155 x 3. She liked going shoeless. Responded well to "legs" cue to keep her knee extensors in the lift longer.

Thursday, June 23, 2016

06.23.2016
Bench Press, touch and go
45 x 12
135 x 6
185 x 3
205 x 2
225 x 2, 1

A 20-lb jump in weight, but a significant reduction in volume. 205 for a couple doubles then a couple triples last time. Still, it was nice to have 225 in my hands again.

Sunday, June 19, 2016

06.20.2016
Bench Press, touch and go
45 x 10
135 x 5
165 x 3
185 x 2
195 x 2
205 x 2, 2, 3, 3

Deadlift, conventional, no belt
315 x 3
345 x 2
365 x 1
375 x 1

Strength clearly starting to come back. Got two triples with 205 AFTER two doubles, just days after getting only 195 for a couple of triples. Also prior to today, my best deadlift in recent months was only 315 for a few singles. Today I hit singles with 365 and 375. Obviously, I need to be pulling 405 and benching 225 for triples before I start to get comfortable lifting in public again.

Laurie's Log:
Laurie's back was feeling it a bit, so no pulling today. Bench also needs to be reset and machine work added there too. She is machine rowing and leg pressing. The deadlift may be the only barbell movement she does for a while.



Saturday, June 18, 2016

06.19.2016
Back Squat, light wraps, no belt
45 x 12 x 2
135 x 6
185 x 5
225 x 4
255 x 2
275 x 2
285 x 2
295 x 2
Dumbbell Row, each side 110 x 5 x 3
Pull Up, Straight Bar x 5 x 2

We didn't eat before going to the gym. Probably not the best idea. Things felt heavier for both of us than they should.

Dumbbell Rows felt much better for me. Another jump in weight, but weights were handled with more control, I was sad that I only was able to do doubles past warm up weights. But I did go 20 lbs higher than last time. I hope I can move up another 20 lbs again for a double next session and just wrap up with 315.

Laurie's Log:
I wasn't there to supervise Laurie on her first warm ups with bench because I was trying to grab the squat rack. So she warmed up with too much volume and without form cues. So we had to warm up again and she only got to bench 65 for a double then failed on her second attempt at a double. But she did pull 165 for another rep today, making a double with what was her max before. Also she did a different leg press machine and some machine rows.

Tuesday, June 14, 2016

06.14.2016
Bench Press, touch and go
45 x 12
135 x 5
165 x 3
185 x 2
195 x 3, 3
Dumbbell Row 105 x 5/5 x 2

Almost a 10-lb bump on the bench. I could have gotten at least one set of five with the 195, but then I would have been good for only two or three reps on the next set. Still, a nice bump from a couple days ago.

I tried a third set a little too soon and got a shitty first rep (didn't touch) and a second rep that was too hard. Didn't feel like recording officially, but I note it here to say that I got two quality sets and should have stopped.

Gut's going down too. But I'm still about 20% body fat. I need to lose just 5% or 10 lbs. I'm actually a 170-lb lifter right now. Seriously, I'm carrying a spare tire like I never have before because of months of not training and having an unusual access to really rich food.




Saturday, June 11, 2016

Some People Should Leg Press Instead Of Squat

06.11.2016
Bench Press, touch and go
45 x 12
135 x 5
165 x 3
185 x 2, 5, 5

Got that second set of five today. I'm not really any stronger than two days ago. I just knew that last rep was going to be really hard so I attacked it a lot more aggressively and didn't let myself slow down as much at the midpoint, like I did last time.

Friday, June 10, 2016

40-lb Increase In Squat This Week (Post-Layoff Gains)

06.09.2016
Bench Press, touch and go
45 x 10
135 x 5
165 x 4
185 x 3, 5, 4 1/2

06.10.2016
Back Squat, light wraps (worn throughout session)
45 x 10
135 x 5
185 x 3
225 x 1
235 x 3
245 x 3
255 x 3
265 x 3
Deadlift, conventional, no belt 315 x 4

40-lb "jump" on squats :) This is purely neurological, but it felt so good. I'd been so disappointed with the lack of improvement on bench (ONE set with one more rep) that this squat jump was extremely welcome.

Sunday, June 5, 2016

Back At It

06.04.2016
Bench Press, touch and go
45 x 15
135 x 6
165 x 3
185 x 3, 4, 4
Deadlift, conventional, no belt 315 x 2

06.05.2016
Back Squat
45 x 15
135 x 5
185 x 3
205 x 2
225 x 3 x 2
DB Row 90 x 5, 100 x 5 x 2
Pull Up, Hammer Grip x 5 x 2

Bench working weight is 185 and squat is 225. Deadlift working weight is probably 275 based on the way 315 felt. This is awful. I weigh 176 naked most mornings.

Sunday, March 27, 2016

Holy Shit, Batfleck Is Amazing And Scary

The Batman as written in Batman V. Superman continues the tradition started by Tim Burton, interrupted by Joel Schumacher, and restarted by Christopher Nolan of giving the world fantastic characterizations of one of comic's most iconic superheroes.

That this characterization comes packaged with the most unfaithful version of Superman ever written is almost funny. But oh how it underscores just how complete and wonderful this Batman is. This Batman is the hot girl who walks into the bar with her homely Kryptonian friend so she shines even more.

Writing the character well is only half the job, of course. We have a clearly determined and capable Ben Affleck to thank for bringing this character to life. I've read a review or two that wasn't impressed by Affleck. These are obviously in the vanishingly small minority. Obviously because it's a rare bird who wouldn't be impressed with this performance. I'm not afraid to say it. I have never been so scared of Batman in my life. I had never before seen a rich-as-god Bruce Wayne that I could believe would dress up like a human bat and risk his life to beat up violent criminals.

Yes, this Batman was actually believable. This Batman also remained true to his source material while managing to feel like something exciting and different. He perfectly blended the alt-future Batman of the Millerian Dark Knight with the current-present Batman who helps found the Justice League. And for the first time he actually did what we all thought Christian Bale's Batman did. He showed us why criminals are scared of him.

It's not just that he was willing to brutally kill his opponents. It's that he was willing to see to it that they didn't get off that easy. He would break their bones. He would impale them with whatever was handy. He would bind them, strip them, then brand his sigil into their skins as they screamed.

This Batman called to mind an actual bat monster, a vampire that was impossibly hard to kill. The first time we see him, he is clinging to the corner where the walls meet the ceiling, then he scuttles away unharmed by gunfire. What a brilliant move not to have a fistfight be our intro to the Batman this time! Instead he is a creeping monster from a horror movie, revealed suddenly by a sweeping flashlight. I have no doubt that if I were to find this thing waiting for me in the shadows, I'd shit my pants.

The thing is, even the best written badass is a joke if the actor doesn't sell it. As good as Christian Bale was, I don't think he could have sold this as completely. That's because while his Bruce Wayne had the traces of the preppy American Pyscho, what was needed here was a more focused rage and willingness to hurt people, something that flirted with psychopathy but didn't fuck it.

The movie, frankly, gave Batman all the best material. Part of that is because Batman is exactly the kind of hero that DC seems to want to keep portraying, and they obviously keep trying to make the sunny Superman more like the Dark Knight with all his tortured baggage. But the other part of this is pitch perfect Ben Affleck. In my weaker moments, I let myself imagine that there is a version of Earth in which Chris Reeve, Margot Kidder and Heath Ledger make a Batman/Superman movie with him.

You've surely seen the "Sad Ben" clip on YouTube. I wish I could meet Ben Affleck, have a drink with him. Talk with him about "Batman V. Superman." Then I would hug him and quote one of his earliest and best films. "It's not your fault...It's not your fault."





My Take On "Batman V Superman: A Pretty Good Batman Movie"

Turns out I didn't have the necessary strength to resist watching "Batman V. Superman." And it turns out it was actually a decent action flick and one of the greatest Batman movies to boot. If you just remind yourself that Henry Cavill is playing somebody who just resembles Superman, you will be fine.

The movie isn't nearly as bad as the critics say. The fans seem to understand this. And I'm not bashing the critics. I probably got to enjoy the movie because I read two dozen reviews that put the bar really low.

The movie suffers for the same reason its prequel suffered: it shits all over the canonical Superman. There are plenty of alternate universe stories in which Superman is evil; this Superman is just kind of a pathetic schlub. The canonical Superman wasn't just super because of his powers; he was super because he was superhumanly noble. He exercised restraint, was not vengeful or boastful, and he always found a way to do the right thing. He even earnestly enjoyed using his powers for good while getting zero props in his actual life as Clark Kent, all things Christopher Reeve captured so well that I feel sorry for every other actor who will ever play Superman after him.

Furthermore, he always found a way to use just enough force to end a threat. In the case of the Kryptonian villains, that meant killing them. But otherwise, he would tone down his application of his nearly limitless strength to restrain an opponent. Superman is not like a little boy who crushes insects just because he can.

Meanwhile, Zack Snyder's "Superman" flies a human opponent through several walls at nearly supersonic speed. We didn't get to see the bloody remains that no doubt covered Henry Cavill's character in the aftermath, and the scene was played for laughs. Maybe the guy didn't actually get pulverized to death, but the film seems to have left it ambiguous enough that it doesn't mind if that's exactly what we infer.

It's not that Superman should never kill. But he is a god. He is so far above most of his opponents physically that he can stop them the way an adult stops a toddler. He only stops pulling punches when the threat is on his physical level of strength and toughness. Yet in BVS:DOJ, we get to see him acting as petty as any of us and smash a relatively very delicate human because he's kinda pissed.

This insult to the character actually works for a movie that is setting up for Batman to kick his ass, however. Henry Cavill's character is clearly pitched as a threat that an extreme quasi-fascist like Bruce Wayne would want to eliminate. So the movie really works as a showcase for a pure version of Batman, one that kills and maims in the course of battle. I was rooting for Batman to beat this pretender to death.

This movie has so much to hate and to admire. It's no wonder the reviews are so thoroughly mixed. What's good in the movie is the dumb, loud destruction, a Batman infused with a Ben Affleck who has something to prove, and the nods to the comic geeks who worship Frank Miller's "The Dark Knight Returns." There were also nods to "The Death of Superman" story line, but nobody worships that because it wasn't that good.

The critics have done an awfully thoughtful and complete job of telling us what the detestable things are and why they are detestable. The detestable things, however, add up to less than their sum. Sure, there were times I rolled my eyes (the shell of a cannon fired in tribute, falling in slow motion?) or sighed in frustration. Sure the movie made a goal of avoiding joy or even sunlight (the outdoor daytime scenes are almost relentlessly overcast, and when there is sunlight, it is harsh desert light in a scene that quickly explodes into executions).

But I just don't think it was as jumbled and messy as they all made it out to be. I say that even though Snyder keeps shoving messianic images of this average man down our throats till we occasionally gag. I say this despite Zack Snyder's Superman floating above flood victims long enough for them to supplicate with grins and outstretched arms (a motif that appears again when he rescues a girl in Mexico from a burning building in a scene that made me cringe).

The film's great sin remains Zack Snyder's insistence on sucking the joy, hope, and nobility out of the Superman mythos, and leaving us with this Elseworld character who has all of the right powers but not the right soul. This Batman is the most logical and simultaneously most faithful adaptation of the icon. This Superman is just some unremarkable guy with Kryptonian genes. I guess his Batman brooding mixes perfectly for Snyder since Jesus never seemed to smile either. And this is definitely supposed to be Krypton Jesus we're watching here.

I say that only to turn around a say that I loved how Henry Cavill played this other Kryptonian, particularly in the final scenes of the movie. That's because the script raised the stakes in the third act. We got to see a passionate sorta-Superman. We got to see him being brave as he faced real danger from a well-prepped Batman and then from a shitty-looking Doomsday.

I don't know if I should be ashamed to admit that a lot of this acting that I loved was done by Henry Cavill's hair. In the final act, his hair is washed out of its severe Eddie Munster comb-back into the the hanging curls that evoked the classic spit-curl that everyone recognizes as Superman's. Maybe I should also be a little embarrassed to admit that my five-year-old self used to pull down a bit of my kinky curly 'fro onto my forehead, then lay face down on my pillow for a few minutes so I could have an African Superman curl for a few seconds, until my hair sprung back into its natural upright position. Either way, Henry's wet hair helped him look more like the real deal as he put his life on the line to save others.

Zack Snyder says he has made Superman more realistic. But making Superman a flawed, struggling human means altering the character into something that's just not Superman anymore. Never mind that a god-like alien that passes for white really doesn't have a hope or need of being more realistic. This modern cinematic Superman is as true to the character as Adam West's campy Batman was to his source material. You wouldn't make Batman clumsy or nervous around violence. You certainly wouldn't make him dance the Batusi. Why would you make Superman so ordinary in bearing and in spirit?

I've said before that in a proper work of Superman fiction, Superman really ought to be able to save most everybody. But I'll admit that a more realistic take on Superman would still allow for an uncomfortable amount of casualties. The depressing fictional death toll of "Man of Steel" isn't the problem with Snyder's Superman. He is simply too brooding, too severe, too conflicted, too sad despite his immense capacity to help so many people.

This Superman does make sense considering the shitty parenting he got. (His earth father suggests that maybe he should have let a bus full of his classmates drown to conceal his alien nature. Then he forces young Clark to let him die to carry on the deception.) But this Jonathan Kent and this Kal-El/Clark Kent are just not the same good people that occupy all the other Superman stories. Snyder might as well have written a scene in which Jonathan caught young Clark burning the paws off of kittens then decide to train him to kill other serial killers.

What a shame that to get the perfect Batman we had to endure the worst "Superman". Along with the rest of humanity, I enjoyed that amazing viral clip of "Sad Ben".



But Ben Affleck has nothing to cry about. He portrayed the shit out of Batman. He has now joined the ranks of Christoper Reeve and Heath Ledger for defining a character for the rest of the existence of the human species in its current form. As long as people talk about these characters, they will talk about how these select actors mustered the skill to play them better than could be hoped for by any reasonable person. I just hope this doesn't mean Ben Affleck has to suffer an early, tragic death. Which seems to be what happens with these things.

A lot of people rave about Gal Gadot as the bright spot of this film. But honestly, I didn't care for her or her accent as the civilian Diana Prince. Yet she electrified the screen when she leaped into action. (I am goosebumping now just thinking of the cheesy riff that played as she lowered her gauntleted forearms to reveal her tiaraed face and flowing locks.) She got the eager immortal warrior right.

Affleck remains the one to watch. In fact, I hope someone re-edits this movie so that it's a proper Batman film. Just remove the solo Superman scenes and all the Lex Luthor scenes and we should be good to go.

Oh, that's right...Lex Luthor.

You know, as much as I go on about how this cinematic universe desecrates the Superman character, I really should save some of that vim for how much they mutilated Lex.

I want to like Jesse Eisenberg. I can't help but think he could play me in my biopic even though I'm black. But this time around he's all bad improv and forced weirdness and ticks. I wanted to enjoy his Luthor, but he never let me forget that I was watching an actor trying to do something interesting.

I was able to enjoy this film even though I knew everything that was going to happen. I wanted to see how a noted visual director brought them to the screen, and I'm glad I did. So I can easily recommend that if you like such things, see the film. If you are a fan of Superman, you will enjoy it more if you can find a way to pass out while Ben Affleck isn't Batman-ing on the screen.

Friday, March 25, 2016

The Unappealing DC Cinematic Universe


Well, Batman v. Superman is upon us. I'm not going to see it. That one trailer -- the one with Wonder Woman battle-crying her way into our hearts -- did look cool. But I can't deny it anymore. DC characters are generally too powerful to be interesting or to let me suspend my knowledge of biology and physics.

Plus, the Superman of the DC Extended Universe is no longer the enjoyable boy scout that Christopher Reeve played with well-timed smirks. Now he's just a boring "flying brick" who doesn't seem to care about humanity the same way Christopher Reeve's alien god did. Reeve made us love Superman so much that we mourned his crippling accident and later his passing. I really don't see us ever caring that much about Henry Cavill.

It's funny. Christopher Reeve was a dyed-in-the-wool progressive liberal (which really shows in the lamentable 'Superman IV: The Quest for Peace', which Reeve helped write and direct, but which was ultimately butchered). Maybe that's why his Superman was so earnest. So nice. Reeve's alien with god powers wearing primary colors gave human form to an ideal United States. It gave Americans a chance to feel good about their own superpower nation-state, even if they didn't realize it.

To this day, when I hear that stirring John Williams score, I want to run out and help save people from danger. I want to make sure that nobody dies.

I also got this feeling when I was watching Henry Cavill's Superman in action in "Man of Steel". But for the wrong reasons. I wanted to save all the thousands of people who were dying as a direct result of Superman's rumble with Zod.

I'm far from the first to write about how disappointed I was with Superman's latest cinematic incarnation. But it's important because this disappointed shadow is so long and so dark that it has actually scared me away from attempting another DCEU experience. I don't want to be so terrified or sad during a Superman film ever again.

I suppose "Man of Steel" had to happen. America had to see its god-powered avatar powerless to stop a  9/11 event. That doesn't mean it belongs in a Superman movie, however, because it betrays the Superman mythos. Superman would have stopped the planes from reaching their targets. Superman might have even been able to get aboard the planes and disable the terrorists with minimal loss of passenger life. And maybe nobody would have died at all.

Christopher Reeve managed to save everybody. And when he discovered that this meant the death of the woman he loved, he used his god-like powers to fly faster than light and turn back time. Henry Cavill couldn't be bothered to fly Zod a few miles out of the urban sprawl. He even pulled Zod miles into outer space, but couldn't manage to alter their re-entry trajectory a few degrees so they didn't land right smack in the middle of the same couple of acres of Metropolis.

Henry Cavill is one of the best-looking men on earth, easily in the top tenth of a percent. But there is something wolfish about his handsomeness. His looks predatory, like a man who knows his looks outstrip any other quality he has, so he might as well use them for personal gain. His lantern jaw is certainly supermanly (in fact, his jaw is almost a character in itself ) but the rest of his face -- his smiling blue eyes beneath those fierce eyebrows -- strike me as a bit callous. His face doesn't say pretty, guileless boy scout the way Reeve's face did. And the look of (not "on") Cavill's face didn't tell me he really cared about the mortals that were exploding around him as he and Zod knocked buildings down. Cavill was perfectly cast for the Superman of Zack Snyder's visually impressive but joyless film.

It's a shame I probably will never see this film because I keep hearing that it got Batman exactly right. Like everyone else who cared, I initially guffawed at the choice of Ben Affleck for Bruce Wayne/Batman. But then I read an article that pointed out why Afflecek, whose acting career was a well-worn joke at that point, would be perfect for the role of an older, more bitter Batman based on the coming-out-of-retirement Batman of Frank Miller's classic "The Dark Night Returns." I was sold since then and looking forward to Affleck making the scoffer's eat crow.

And from what I've heard from I've read and heard, no matter what anyone thought of the overall movies (and most critics do think it's a mess), Affleck's performance was the best thing in the film. Sadly, this is another indictment for the DCEU. The Batman Affleck so superbly inhabited is an out-and-out neofascist.

Look, Batman has never been a friend to the people. He's a man born into one of the biggest fortunes on DC earth. Then he uses that wealth to outfit himself with high tech weaponry to beat the hell out of the criminal poor. He does not use his wealth to prevent crime by helping alleviate poverty in his city with programs to help poor Gothamites to learn how to program computers. Batman clearly votes Republican. He's too smart to be one of the xenophobic racist goons that bay and howl in approval at a Trump rally, but you get the impression that Bruce Wayne nods along when he watches an interview with Dick Cheney. And this is the best character the DCEU has to offer.

Superman is almost impossible to make interesting. Your best bet as an actor or a writer is to make him likable. Christopher Reeve managed to do so to such great effect that he has become the standard by which all Superman actors past and present have been compared. Brandon Routh might have been almost as memorable if he'd been given a better movie to work in. It's too bad that DC has chosen to distance itself so much from the camp of the late 70's. Surely they needed to make the material a bit more serious, but it looks like they went over the cliff in an effort to stand apart from Marvel's effort. These movies are some depressing shit that serve the jackbooted Batman, but tarnish the Superman myth.















Wednesday, March 23, 2016

03-22-2016, 162 lbs
Back Squat, sleeves/light wraps
45 x 15
135 x 3, 5
165 x 2
185 x 1
195 x 1
205 x 1
210 x 1

This session was so upsettinglly disappointing that I couldn't bring myself to record it yesterday.

I had to wrap lightly (able to keep them on for hours) because my knees just felt tired. I had to pysche myself up to get 5 reps with 135 after 3 reps felt so hard.

Then I failed to do anything worthwhile at heavier weights.

I can probably chalk this up to nights of inadequate sleep volume, stress, and just not being recovered yet.

Monday, March 21, 2016

03-21-2016 ~ 160 lbs
Bench Press
45 x 12
135 x 6
165 x 2
175 x 1
180 x 3, 5

One-Arm DB Row L,R  95 x 6 x 2
Walked 3 miles in 45 minutes

I was a little pissed that I didn't seem to have 185 in me today after 180 for three felt like failure. So I made 5 with the 180 after a pysch up.

I need to start with the right arm next time on DB rows. Left always gets the cleaner reps because I'm fresher.

Only about four hours of sleep last night. And I felt shaky today. Need to get better sleep. Instead I'm always up late, coding. Like right now. It's coming up on 2 am. And I just got done with this.

Saturday, March 19, 2016

03-19-2016
Bench Press
45 x 12
95 x 10
135 x 5
155 x 3
165 x 5
170 x 5

Back Squat
45 x 15
135 x 5
165 x 2
175 x 1
185 x 1
195 x 4

Not bad! 15-lb jump on bench press (though I was drifting to and pushing hard with the right side on the top set of 175); 20-lb jump on squat. I'm especially happy with the squat because it came after benching, so I was working at a 5-10% strength deficit.

Two days ago I squatted 175 for a triple followed by two singles. I got four straight with 195 today. I rested a little before the fourth. Still, it's a legitimate 20-lb jump. And just two days apart!

I have to report that I'm keeping the usually troublesome right leg in the movement better than ever. There is some good coming out of this forced reset. Right leg shrunk more than the left because the innervation there is weaker. But it's get closer to the size of the left after just a week of training because I'm forcing it to work.

Friday, March 18, 2016

Coding, Coding, Walking, Coding

03-18-2016 ~163 lbs
Walked 2+ miles

Today, I walked farther than I have in a long while. I find that walking is the perfect antidote for stretching the hip flexors naturally after sitting all day.

And, boy, did I sit. I coded from 9 this morning till after 10 tonight (just now). Of course, there were breaks for the biological needs, and for the half hour of walking, but other than that I really was coding or reading about coding. 

I feel like I'm finally gaining traction with programming in Python and to a lesser extent in Ruby. I'm actually able to initiate my own coding for simple tasks and games, and add some cute features after I get the basics functioning. 

My weight is back up due to glycogen loading. I'm eating much more again. I've also been dosing 15 mg LGD for the last four days. It's a higher dose than is usually recommended, but I feel like I'm starting from a real deficit in terms of test levels. 

Speaking of which, I'm looking around for legal ways to supplement test. I should be getting blood work done this coming week. 

Thursday, March 17, 2016

03-17-2016, ~162 lbs
Back Squat
45 x 10
135 x 4
145 x 3
155 x 2
165 x 1
175 x 3+1+1

Wow. Totally wiped out by 175. I tried to do another few reps. Twice. Both times I just stood there under the bar and shook. This is indeed a ridiculous jump to attempt. 40 lbs. But I'm trying to stay well ahead of my bench this time. I made an easy 20-lb jump on the bench yesterday.

Wednesday, March 16, 2016

Reconditioning More Quickly Than Expected

03-16-2016 ~158 lbs
Bench Press
45 x 10
95 x   5
135 x 3
145 x 5 x 3
155 x 5 x 2
Dumbbell Row l/r 90 x 5 x 2
Walk: 1.4miles

I am pleasantly surprised at the improvement shown tonight. 145 was feeling lighter with each set so I jumped another ten pounds. This is a total of 20 more pounds tonight, but the total tonnage of the work sets is about three times greater (4000+ / 1350).

Now, I need to see my squat at 175 in a couple days, or I'll be sad.

I am discovering how important walking is. I didn't think I would lose the ability to walk at length. This is because I figured my strength training would take care of everything. This is not the case. Everything is incredibly specific. Lifting without walking just made me get tight in the hip flexors and easily winded.


Monday, March 14, 2016

Benching and Squatting 135...

03-11-2016
Bench Press
45 x 10
095 x 8
115 x 6
135 x 5 x 2
Back Squat 45 x 6, 135 x 2

03-14-2016
Back Squat 
45 x 6
135 x 4, 5, 5

I weigh under 160 right now. I finally went back to the gym and discovered that I could barely bench 135 for reps. After the bench I was too winded for squats. So I squatted a few days later (today) and did better.

It's hard to believe that I could get this weak after just a couple of months of not training, eating properly, and without SARMs.

I think the Laxogenen fucked me up. I'm going to try to creep back to high repping 225 on bench and 315 on squat. My leg muscles have been so weak that I shake when I squat down without weight. Today's training has already woken them up and I'm not so shaky anymore.

It's hard to describe this level of weakness. I'm going to finish my SARMs to see if they can rescue me. But my next step after that is test.

Thursday, March 10, 2016

DC's Cyborg And The Castration Of Black Men

I'm waiting for my body to recover sufficiently in numerous ways before I start lifting again. To be honest, however, my interest in lifting is declining in lockstep with my ageing body. I am increasingly stiff and incapable of generating any power. I can barely run or jump at all these days.

I'm a clever black man who is losing his physical prowess and his sexual mojo.

Maybe that's why Cyborg has been on my mind lately.

I'm as excited as any ageing comic fanboy about the upcoming "Batman v Superman" epic. But this movie is going to include Cyborg, and that's a problem for me.

Adding Castration to Amputation

Cyborg is by far DC's most prominent black superhero. It's always bothered me that the black guy had to be the one whose powers stem from being horribly mutilated. But at least the Cyborg of previous DC Universe iterations retained a relatively large amount of his original human body.

Pre-"New 52" Cyborg, copyright DC Comics


Notice the healthy brown skin around his upper torso, shoulders, upper arms. Notice especially how the healthy brown skin of his thighs reach up into his singlet. This suggests that though Cyborg's extremities are artificial, his trunk is intact. His genitals are intact. Even though his limbs were replaced by robot limbs, he could still get it on. 

Image result for cyborg dc girlfriend


Now look at the Cyborg bereft of his armor in DC's latest canonical continuity, "The New 52":

In case it's not clear, in "The New 52", Cyborg's only organic bits are now about 75% of his head, his neck and upper chest, some vital organs, and his alimentary tract. He no longer has any of his upper arms, thighs, hips, buttocks, testicles or penis. 

What started as injury has ended with insult. Disfigurement has been topped with castration.

Dear God Why?

The thing that really galls me about Cyborg's powers is that they are entirely technologically-based. There is no benefit to his cybernetics over, say, a suit of incredibly advanced armor. You know, like rival Marvel Comics gave to its billionaire inventor, Tony Stark.

But no. Cyborg's "powers" just had to come about through a thorough disfigurement. Unlike the rich, white playboy in Marvel Comics who could remove his tech and then have sex with models, Cyborg had to become a full amputee to get the benefit of tech powers. 

In this latest incarnation, he didn't just become incredibly unfuckable; he lost his ability to fuck at all. Cyborg is no longer "just" an amputee. He's now also a eunuch. 

Cyborg's civilian identity, by the way, is Victor "Vic" Stone. Victor means "champion" and Stone is also a euphemism for a male gonad. Ironically Vic Stone is now "stone-less." A superhero, a super-champion born by losing his stones. 

Troubling Trend Even Before They Took His Testicles

Even before the newest DC Universe castrated their premier black superhuman man, their treatment of him had been problematic. But the treatment seems even more vile when you consider that DC's ultimate hero is an otherworldly and all-powerful messiah figure who is indistinguishable from a human Caucasian male. 

In the DC Universe, the ultimate expression of both power and the best in humanity is a blue-eyed white man from outer space (which is apparently full of Caucasians or Caucasian-shaped aliens with funky skin colors). The one black guy who manages to make it on the super-team isn't just a talented mere mortal with tech, like Batman or Marvel's Iron Man; the black guy has lost his limbs, half his head, and in recent years, his dick and balls. 

This is actually a pretty interesting notion, and would make for a great story. But it's very telling that they simply made their black guy an amputee and then a eunuch without any apparent awareness of the implications. Like the fact that their almost entirely white male audience probably has a problem with black male sexuality and power. Because white males have historically had an enormous problem with black male sexuality and power. 

DC also seems unaware that mutilation and castration have historically been used to torture and dominate, but these things have been used most recently in the U.S. as a way for white slave-owners to terrorize and dominate their rebellious black male slaves. 

DC and Marvel are products of their times. Marvel was born in the early 1960s and its progressive bent has always been obvious. DC came to be in the 1930s, a time when the entire West's fascination with eugenics and white supremacy was reaching a crescendo. DC has evolved plenty in that time. They even had the Greek immortal Wonder Woman dating a black man for a while. You really can't get more boldly anti-racist than having your iconic white female superhero happily enduring penetration by a black penis. 


Yet, even while they let their bastion of white womanhood and power enjoy sex with a black man in one of their previous main story universes, they added castration to the list of indignities their most prominent black male hero had to endure in the latest one. 

No matter what positive messages about race that DC tries to send now, they will be undone by their Cybernetic black mascot. And now they're about to add Cyborg to their cinematic universe. I would love to enjoy the spectacle, but I'm not sure I can now that I know that this unwitting icon of white fear and oppression will be part of the fledgling Justice League that will be appearing in the upcoming film.

Addendum and Healing

So, I did some more digging after I jotted this stuff down. It looks like as of December, 2015, Cyborg's newer powers allowed him to regrow a simulacrum of his original body. And he's able to call upon him more robotic cybernetic form at will. This is the work of writer David Walker who is black.


That's nice.

But I also discovered a lot of commentary, and a depressing amount of it from people claiming to black, that says that worrying about Cyborg's dick is nonsense. "Libtard bullshit". "SJW bullshit."

I think that's hilarious. The comic universe full of alien gods who look exactly Caucasian gives you a black hero whose dick and balls were literally blown off...and this seems okay.

Considering how often gangs of white men have castrated black men in this country, you'd think it would raise an eyebrow when the one black guy gets superpowers and super-team membership only after his goddamned genitalia get blown off along with a lot of the rest of him.

The literature's message is clear. The only black guys who fit in are the one's that get neutered. They literally take the type of body they used for forced labor, removed the engine of his sexuality and aggression (which they loathe), and encase him in a machine that they then put to use.

That these conservative and dim-witted folks can't see this really shouldn't come as a surprise. But it still bothers me. Just like it bothers me when people want fundamentalist Christian creationism taught in schools.

There is a trope clearly at work with Cyborg, and it's one based in some of the ugliest history in the Americas. I'm glad DC seems to be coming around about it, even if most of their low-wattage fans don't care.



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