Monthly Archives: January 2017


First off, thank you all for giving enough of a shit to read my blog, you people rock!  I know I promised an update after I completed my new bench max on Sunday but life got in the way and I’m not getting to this until now.  My new max is 315!  This represents a 64lb increase from my starting max of 251lbs!  As my buddy Dickens told me, “You’re back in the 300 club brother!”.   This works out to a 25.50% improvement in my 1RM in just 6 weeks!  I’ve been concentrating on form so please note that this was a clean paused rep.  I got a little shaky in the middle of the push so I may accessorize some board work but given the volume I’m facing in the intense cycle I think the issue will likely resolve itself.

Now I have 2 weeks called “switching phase” where I’m going to do 3 days a week: Pull/Push/Squat in the 6 – 8 set range using the Push Band to test velocity.  This is kind of like a de-load before I enter the intense cycle which I’ll update you on at the end of week 8, sufficed to say it’s going to be brutal.

Side note: I started my running yesterday and am doing 1 mile a day for week 1 and 2 and then working my way up to 5 miles a day over the next 8 weeks followed by dropping down to a 3 day a week running schedule at 3 – 5 miles a day.




Wrapped up week six of the Smolov Jr. 13 week bench program.   This week only has 2 days of training and only 1 rep per day.  Yeah you read that right, 1 rep.  The idea is to have two rest days and then on Friday do your 1RM for 1 rep.  Then on Saturday you do that 1RM for 1 rep 1 more time.

If you’ve been following my blog you know that I’ve had shoulder issues after being in a car accident and had shied away from flat and incline bench.  So when I started this program back in Dec 2016 my 1RM was only 251 (calculated).  Long story short, I CRUSHED my 1 rep max yesterday and today.  I came down to a full pause and then fired that weight up and it felt like 135!  Tomorrow my buddy Terry is going to come by the house and spot me for a new bench max.  Tomorrow night I’ll report the difference 6 weeks makes.  Once I have the new number I’ll recalculate my Smolov Jr. and move into the switching phase for weeks 7 an 8.  During the switching phase I’ll likely do some speed work around 50-60% of my 1RM and bust out the PUSH Band and see what my performance looks like.

My first track meet is on March 25th so I’m going to start my throwing drills this coming week and start to deconstruct my throws from the finish backwards to the start.  Since I’m not throwing highland games this year I don’t think I’ll do any HG specific drills.  I picked up some running shoes <gasp> and now I’m finally congestion free so I’ll also be running so I can build up some endurance for OCR this year.

Diet.  So you may have noticed I generally talk about diet last in my posts.  I hate thinking about it and really just don’t like managing it.  That said, I’ve backed off from my Ketogenic approach and added some healthy carbs.  I’m only eating around 2500 calories so my weight is just kind of hanging out around 260.  I want to get down under 200 (even if just 199) this year so I can move to the light weight class for highland games in 2018.  I know I can do it and I think the weight will start to come off again when I add my running and OCR prep.

Have a great rest of your weekend and I’ll touch base after I have completed my new 1RM.


Wrapped up week four of the Smolov Jr. 13 week bench program.  It’s crazy how awesome my chest feels training it 4 times a week.  I’ve been sick for 2 weeks which is a real bummer.  Chest and sinus congestion just won’t go away.  It’s weird though, it started with chest congestion and then moved into my sinuses.  Breathing is a challenge for anything other than shallow breathes.  On the up side I’m not achy at all and I am coughing up the mucus so I think I’m close to full recovery.

Aside from my breathing issues I expected to be a week deep into my morning 1 mile runs but it’s just too hard to breath for running.  To complicate issues it’s also been in the teens temperature wise so trying to breath with bad congestion AND ice cold air is a no go.  I’m prepping to do some obstacle course races this year and part of my prep is to build up to 5 mile runs.  I’m really looking forward to doing OCR this year, it really reminds me of my time in the Army.

On a sponsorship note, Primo Chalk has kept me on as an Athlete Ambassador for another year and I couldn’t be happier.  This will be my third full year as an Athlete Ambassador for Primo Chalk and I’m really proud of the brand.  They truly do make some of the best chalk on the planet.  Give it a try and use my last name as your discount code when you check out and receive 20% off your first order!

Next week I start Week 5 of the Smolov Jr. program which leads into week 6 where I get to recalculate my 1RM and move into week 7 and the intense cycle.   After years of rotating programs it’s very nice to be doing something completely different.  I’m considering jumping into the Smolov Jr. squat program after I finish bench.   Throws drills start in a couple of weeks as I prep to throw shot and discus in several track meets this year.