I made some mistakes when I gave up powerlifting and tried to start training for the 1500. I tried running every other day for thirty minutes, and cycling every other day for 30-60 minutes. After a little over two weeks my knees and ankles hurt so bad a had to quit. I begrudgingly went back to powerlifting. I wasn't happy about it. I was still burned out with powerlifting and I still really wanted to train and compete in the 1500 meter. After having gone back to powerlifting and contemplated on the things I did wrong I think I'm ready to give this another attempt. Last time I made the mistake of trying to run every other day for thirty minutes and I tried increasing my distance %10 every week. Those are solid plans. That's what I did back in 2006 when I decided to start training for triathlon. I weighed 292lbs back then. I ate well and trained hard every day. Made consistent increases in volume. I got faster and built more endurance. But it didn't work this time. Simply put, I'm 45 years old and close to 330lbs. My body can't handle what I did at 29 years old. I have to start out easier and build more gradually. So my plan starting on Sunday is to walk briskly every other day for 30 minutes, bike every other day, and once a week jog for twenty minutes. Just once until I drop some weight, build some endurance, get rid of years and years of fast twitch muscle, and build some slow twitch muscle. There's something that is pulling me to the 1500. I can't explain it. I'm obsessed with it. I'm excited about this new adventure.
September 24, 2021
July 10, 2021
First week of track and field training
My first day of track training, training for the 1500m or 1 mile, was June 29th 2021. I'm doing what I learned from triathlon training a long time ago. I'm running and cycling zone 1 & 2 until I drop some weight and build a base. I've already increased my heart rate controlled speed. Not a ton. But I'm only 4 days of training I've increased my speed an average of 40 seconds per mile. 4 days ago I ran 2 miles averaging a 17:36 pace, warm up and cool down included. Today I ran the same distance at the same heart rate in 16:56.
July 02, 2021
back to blogging? or switching sports?
This season I qualified and was training for the tested powerlifting national championships in July and the IPL tested world championships in November. I asked my coach to let me push harder this year in training. He said he thought that was a bad idea but he'd program it if I wanted him to. Well apparently it was a bad idea, just like he said. I got my first two lifting related injuries. Nothing terrible. A pulled glute and a pulled oblique. They were bad enough I had to bail out of the national championships. I still had time to train have a good showing at worlds though. But when I was fully healed and got back to training I found I was severely burned out with powerlifting. So after about a month of contemplating I decided to switch sports top training for the 1500 meter, or mile track and field meet. It's not too terribly out of the blue. I competed in the 2018 and 2019 New Mexico games track and field 100, 200, and shotput taking 2nd, 3rd, and 1st respectively.
One thing I noticed was blogging about powerlifting was BORING! But for done reason blogging about endurance athletics I have always enjoyed. Now that I started endurance athletics again I guess I'll start blogging again.
April 23, 2020
2020 USPA. national championships
September 7th I'll be competing in the 2020 tested USPA national championships. Last year I competed in the national championships for the 1st time. I only lifted my meet based on what i felt i could lift. I didn't care what anyone else lifted. This year i feel my only real competition is Tobias Elmer, 42 years old. This year I'll be basning my lifts on both what i can do and what he's doing also.
February 23, 2020
45-49 tested and non-tested
I'm aging up to the 45-49 age group in November. I'm pretty excited to age up because I've never been able to make the qualifying totals for the USPA non-tested national championships in the 40-44 age group. I'm strong enough to qualify for the non-tested in the 45-49 age group. So if things continue as well as they are now I'll be qualifying for and competing in both the tested and non-tested national championships next year.
275 tested 45-49: 1166lbs
275 non-tested: 1320lbs
308 tested 45-49: 1276
308 non-tested 45-49: 1353
July 21, 2019
USPA qualifying totals
Tested nationals for 40-44
242- 1209
275- 1249
308- 1277
SHW- 1303
Non-tested nationals
242- 1376
275- 1414
308- 1448
SHW- 1478
July 03, 2019
The 2019 New Mexico games track and field
On Saturday June 29th I competed in the New Mexico games track and field. I ran in the 100 meter, 200 meter, and shotput. I finished in last place in the 100 & 200. But I finished in first place in the shotput with a throw on 10.95 meters, or 35 feet, 11 inches. This was the first time I'd thrown shotput since 1989, when I was in 8th grade 😁
June 06, 2019
Reverse diet on Avatar nutrition
I'm approximately 5 weeks out from the USPA tested powerlifting national championships. Starting today I switched from Avatar nutrition's conservative weight loss to a conservative reverse diet in the hopes of gaining as much strength as I can for the meet. This will be my first powerlifting national championships. I'll be lifting as a 308 in the 40-44 raw open division.
May 31, 2019
2019 NASA powerlifting state championships
In April 2019 my two son's and I competed in the NASA New Mexico powerlifting state championships. Cody set 4 national records, 4 state records, and won the state championships in his division. Rion set 3 National powerlifting records, 4 state records, and won the state championships in his division. I was still recovering from competing the weekend before and only did one light squat, bench, and deadlift. Since I was the only one in my division I still won my 9th powerlifting state championship!
Tested USPA NM powerlifting state championships
I haven't posted much in a long time. For some reason I couldn't log into my blog on my phone and I never have enough time to blog at home on my home computer. I just found out Blogger has an app. Perfect!
Summer last year I qualified for the USPA national powerlifting championships as a super heavyweight (SHW). I looked up the totals from last year and saw that the the SHW division has some monsters! I went back to CrossFit, this time at Black Box Fitness here in Albuquerque, and sprint distance track training to try and loose enough weight to drop a weight class. It worked! By December at the USPA New Mexico tested powerlifting state championships I had lost 42lbs and competed as a 308. Not only did I win 1st place as a 307 40-44 age group, I qualified again for nationals in the new weight class 😀. That was my 8th state championships win! Now I'm 5 weeks out from competing in my first ever USPA powerlifting national championships!
May 19, 2019
USPA New Mexico tested powerlifting state championships
In April 2019 I competed in the USPA New Mexico tested state championships. I lifted 462, 319, 522.5. In kilos it was 210, 145, 237.5. I qualified as a 308 for the USPA national championships that will be held in July in Las Vegas NM.
December 17, 2018
USPA powerlifting state championships
On Dec 1st 2018 I competed in the USPA powerlifting state championships in New Mexico. I set lifetime best lifts in all three lifts. I lifted a 502.5/355/577.5/1430. I qualified for the 2019 USPA powerlifting national championships that will be held in July in Las Vegas Nevada.
The RKU 1st annual invitational weightlifting meet
On 12/15/18 my son and I completed in the RKU 1st annual weightlifting invitational.
My son is 11 and weighed in at 30.6k. He went 5/6 and lifted a 15/21/36. His clean and jerk was a lifetime best.
I weighed in at 138.8k. I lifted in the 40-44 AG SHW division. I lifted lifetime best lifts of 101/128/229. I took 1st place in my division. My clean and jerk was high enough to break the New Mexico state record if we had lifted in New Mexico instead of Texas.
My son is 11 and weighed in at 30.6k. He went 5/6 and lifted a 15/21/36. His clean and jerk was a lifetime best.
I weighed in at 138.8k. I lifted in the 40-44 AG SHW division. I lifted lifetime best lifts of 101/128/229. I took 1st place in my division. My clean and jerk was high enough to break the New Mexico state record if we had lifted in New Mexico instead of Texas.
October 11, 2018
Max day
On October 20th 2018 my powerlifting coach Vernon Smith is having me do a test day. I'll be attempting a 470 squat, 330 bench, and 520 deadlift. Those will all be lifetime best lifts. Based off of those numbers hell build the last part of the program for the Dec 1st USPA New Mexico state championships. I'm hoping to qualify for my first powerlifting national championships.
September 20, 2018
Powerlifting coach and life motivator
I go on and on about how awesome my powerlifting coach is. Every week I always send my coach a report on how training is going. I didn't this last week. He never lets anything fall through the cracks. He misses nothing. So he contacted me to see how everything was going. Here was our exchange. As you can see, he really is awesome.
Coach,
I was a little distracted this week I did all the workouts. But i didn't take any notes. But I was confused why all my numbers were going up except my pull-ups. I'm back up to 300lbs. Which explains both the strength gain and getting worse at pull-ups.
I was a little distracted this week I did all the workouts. But i didn't take any notes. But I was confused why all my numbers were going up except my pull-ups. I'm back up to 300lbs. Which explains both the strength gain and getting worse at pull-ups.
Thanks for the reminder.
Cody
Cody
Hi Cody,
I imagine you’re feeling pretty disappointed about that. What do you think has led you back up that road? Life stressors? Boredom? Want for strength gains?
The first step back on the weight loss wagon can be the hardest. I’ve felt that hopelessness too. It helped me to remember that it is only one step, though. Get back on the diet for one day, then two days, then a week, then it slowly becomes a habit again. It’s one hard step, but it’s one step I know you can take when you’re ready.
Vernon
August 27, 2018
Phase 2 of training for the Dec 1st meet
Day
1
Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 275x3, 315x2, and 335x1) to 340x5, then do 2 back down sets of 5 reps with 320.
Bench press (lighter) - 3 sets of 5 reps (warm up with the bar x 10, 135x8, 185x4, 205x3, and 225x2; your working sets will all be with 240).
Standing Overhead Press - 3 sets of 5 (warm up with the bar x 5 and 95x3; your working sets will all be with 115).
Side planks - 3 sets of a 40 second hold on each side.
Day 2
Deadlift - warm up (135x5, 225x5, 275x3, 315x2, and 345x1) to 375x5, then do 2 back down sets of 5 reps with 355.
Pendlay Rows - 3 sets of 8 (warm up with 135x5; your working sets will all be with 170).
Pull ups - 3 sets of 6-8.
45 Degree Back Hyperextensions - 3 sets of 12 with a 35 lb. DB.
Day 3
Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, 225x2, and 245x1) to 255x5, then do 2 back down sets of 5 with 240.
Pin or dead stop bench press (start with the bar resting 1" above your chest on the safeties (in the power cage)) - 3 sets of 5 with 225.
Horizontal Cable Rows - 3 sets of 10 (try ~150 lbs.).
Close grip bench press - 3 sets of 8 with 165.
Heavy DB carry - 3 sets of 150' with 80 lb. DBs.
Day 4
Back Squats (lighter) - 3 sets of 5 (warm up with the bar x 10, 135x6, 185x4, 225x3, 275x2, and 315x1; your working sets will all be with 320).
Front Squats - 3 sets of 5 (warm up with 135x6, 185x3, and 205x2; your working sets will all be with 225).
Rack pulls (from just above knees; lighter) - 3 sets of 5 (warm up with 135x6, 185x4, 225x3, 275x2, and 315x1; your working sets will all be with 320).
Lat pulldown - 3 sets of 10 (try about 120 lbs.).
Barbell Bicep Curls - 3 sets of 10 (use ~75 lbs. for these).
Day 5
Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 275x3, 315x2, and 335x1) to 350x5, then do 3 back down sets of 5 reps with 325.
Bench press (lighter) - 4 sets of 5 reps (warm up with the bar x 10, 135x8, 185x4, 205x3, and 225x2; your working sets will all be with 245).
Standing Overhead Press - 4 sets of 5 (warm up with the bar x 5 and 85x3; your working sets will all be with 120).
Side planks - 4 sets of a 45 second hold on each side.
Day 6
Deadlift - warm up (135x5, 225x5, 275x3, 315x2, 345x1, and 370x1) to 390x5, then do 3 back down sets of 5 reps with 360.
Pendlay Rows - 4 sets of 8 (warm up with 135x5; your working sets will all be with 175).
Pull ups - 4 sets of 6-8.
45 Degree Back Hyperextensions - 4 sets of 12 with a 35 lb. DB.
Day 7
Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, 225x2, and 245x2) to 265x5, then do 3 back down sets of 5 with 245.
Pin or dead stop bench press (start with the bar resting 1" above your chest on the safeties (in the power cage)) - 4 sets of 5 with 230.
Horizontal Cable Rows - 4 sets of 10 (try ~155 lbs.).
Close grip bench press - 4 sets of 8 with 170.
Heavy DB carry - 4 sets of 150' with 80-85 lb. DBs.
Day 8
Back Squats (lighter) - 4 sets of 5 (warm up with the bar x 10, 135x6, 185x4, 225x3, 275x2, and 315x1; your working sets will all be with 325).
Front Squats - 4 sets of 5 (warm up with 135x6, 185x3, and 205x2; your working sets will all be with 235).
Rack pulls (from just above knees; lighter) - 4 sets of 5 (warm up with 135x6, 185x4, 225x3, 275x2, and 315x1; your working sets will all be with 325).
Lat pulldown - 4 sets of 10 (try about 125 lbs.).
Barbell Bicep Curls - 4 sets of 10 (use ~75-80 lbs. for these).
Day 9
Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 275x3, 315x2, and 345x1) to 360x5, then do 4 back down sets of 5 reps with 330.
Bench press (lighter) - 5 sets of 5 reps (warm up with the bar x 10, 135x8, 185x4, 205x3, and 225x2; your working sets will all be with 250).
Standing Overhead Press - 4 sets of 5 (warm up with the bar x 5 and 95x3; your working sets will all be with 125).
Side planks - 4 sets of a 50 second hold on each side.
Day 10
Deadlift - warm up (135x5, 225x5, 275x3, 315x2, 345x1, and 370x1) to 405x5, then do 4 back down sets of 5 reps with 365.
Pendlay Rows - 4 sets of 8 (warm up with 135x5; your working sets will all be with 180).
Pull ups - 4 sets of 6-8.
45 Degree Back Hyperextensions - 4 sets of 12 with a 35 lb. DB.
Day 11
Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, 225x2, and 245x2) to 275x5, then do 4 back down sets of 5 with 250.
Pin or dead stop bench press (start with the bar resting 1" above your chest on the safeties (in the power cage)) - 4 sets of 5 with 235.
Horizontal Cable Rows - 4 sets of 10 (try ~160 lbs.).
Close grip bench press - 4 sets of 8 with 175.
Heavy DB carry - 4 sets of 150' with 85 lb. DBs.
Day 12
Back Squats (lighter) - 5 sets of 5 (warm up with the bar x 10, 135x6, 185x4, 225x3, 275x2, and 315x1; your working sets will all be with 330).
Front Squats - 4 sets of 5 (warm up with 135x6, 185x3, and 205x2; your working sets will all be with 245).
Rack pulls (from just above knees; lighter) - 4 sets of 5 (warm up with 135x6, 185x4, 225x3, 275x2, and 315x1; your working sets will all be with 330).
Lat pulldown - 4 sets of 10 (try about 130 lbs.).
Barbell Bicep Curls - 4 sets of 10 (use ~80 lbs. for these).
Day 13
Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 275x3, and 315x1) to 2 sets of 3 reps with 325.
Bench press (lighter) - 2 sets of 3 reps (warm up with the bar x 10, 135x8, 185x4, 205x3, and 225x1; your working sets will all be with 225).
Standing Overhead Press - 2 sets of 3 (warm up with the bar x 5 and 95x3; your working sets will all be with 115).
Side planks - 2 sets of a 30 second hold on each side.
Day 14
Deadlift - warm up (135x5, 225x5, 275x3, 315x2, and 345x1) to 2 sets of 3 reps with 365.
Pendlay Rows - 2 sets of 8 (warm up with 135x5; your working sets will all be with 165).
Pull ups - 2 sets of 6-8.
45 Degree Back Hyperextensions - 2 sets of 12 with bodyweight.
Day 15
Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, 225x2, and 245x1) to 2 sets of 3 reps with 250.
Pin or dead stop bench press (start with the bar resting 1" above your chest on the safeties (in the power cage)) - 2 sets of 5 with 205.
Horizontal Cable Rows - 2 sets of 10 (try ~145 lbs.).
Close grip bench press - 2 sets of 8 with 155.
Heavy DB carry - 2 sets of 150' with 70 lb. DBs.
Day 16
Back Squats (lighter) - 2 sets of 3 (warm up with the bar x 10, 135x6, 185x4, 225x3, 275x2, and 295x1; your working sets will all be with 300).
Front Squats - 2 sets of 3 (warm up with 135x6, 185x3, and 205x2; your working sets will all be with 225).
Rack pulls (from just above knees; lighter) - 2 sets of 3 (warm up with 135x6, 185x4, 225x3, 275x2, and 295x1; your working sets will all be with 300).
Lat pulldown - 2 sets of 10 (try about 115 lbs.).
Barbell Bicep Curls - 2 sets of 10 (use ~70 lbs. for these).
August 16, 2018
Finally quit CrossFit
There was a three or four year period where I was struggling to decide if I wanted to do powerlifting or weightlifting. Dec 2017, after changing my mind a thousand times I decided to stick with powerlifting. I've been training and competing in powerlifting for 9 months and love it more and more every day.
Another struggle I've had is trying to figure out if I should do CrossFit or track and field training for cardio. I've been doing CrossFit since December and hate it. CrossFit is more effective than anything else I've ever done at making me lose weight. But the problem is I absolutely love training for track and field and despise CrossFit. It's not as effective as CrossFit. But I enjoy it more. Sunday I made a decision. After 9 months of lamenting I cancelled my CrossFit membership and started track training. Today was my first day of track and field full time for my cardio. I had a blast! I think I made a great decision.
Another struggle I've had is trying to figure out if I should do CrossFit or track and field training for cardio. I've been doing CrossFit since December and hate it. CrossFit is more effective than anything else I've ever done at making me lose weight. But the problem is I absolutely love training for track and field and despise CrossFit. It's not as effective as CrossFit. But I enjoy it more. Sunday I made a decision. After 9 months of lamenting I cancelled my CrossFit membership and started track training. Today was my first day of track and field full time for my cardio. I had a blast! I think I made a great decision.
July 28, 2018
Undisputedly Strong throwdown 4 report
was 2 rounds ofof yolk carry of 410lbs, 3 175lb sandbag yolk, then 7 burpees over a 3 foot fence. I came in dead last. And I wasn't even close to the 2nd to last. It was humiliating. 45 reps.
WOD 2
60 seconds of max axle deadlifts of 375lb, 60 second restthen 60 second max reps of shoulder to overhead. I got 14 reps on DL and 8 for overhead press. 22 total reps.
Wod 3
2 rounds
5 Tire flips
100 ft Sled push @ 300
15 Axel bar cleans 175
20 calorie row
On this WOD I did a lot better than I thought I would. I finished 1 entire round and the 2nd round of tire flips.
Floater WOD was a max bench press. I benched 320 and took 2nd place.
Yesterday's WOD
The workout below is a prime example of why I hate CrossFit. I can't do rope climbs, handstand push-ups, muscle ups, handstand walking, pistols, double understand, etc. And most workouts have at least on of these. Its frustratedd and degrading. I don't enjoy training in a sport I'll never be competitive at. But there's something about it that helps me stay in the diet wagon. It's like some kind of black magic CrossFit voodoo.
AMRAP 20 Minutes
20 Slam Ball
1 Legless Rope Climbs
3 Squat Cleans 185/135lbs
5 Handstand Push-Ups
AMRAP 20 Minutes
20 Slam Ball
1 Legless Rope Climbs
3 Squat Cleans 185/135lbs
5 Handstand Push-Ups
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