Attempt #2 at the 1500 meter

 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. 

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. 

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. 

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.

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

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

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 😁

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.

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!

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.

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.

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.

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.

Thanks for the reminder.
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

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).

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.

Training block for Dec 1st 2018 USPA NM state championships

I keep accidentally erasing my training program and having to have me coach email it to me again. I'll keep it here so I don't delete it again.

My numbers are based on a 451lb squat, 320lb bench, and 501lb deadlift.

Day 1

Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 255x3, 275x2, and 295x1) to 295x10, then do 2 back down sets of 10 reps with 275. 

Bench press (lighter) - 3 sets of 10 reps (warm up with the bar x 10, 135x8, 185x4, and 205x3; your working sets will all be with 210). 

Standing Overhead Press - 3 sets of 10 (warm up with the bar x 5 and 85x3; your working sets will all be with 85).

Side planks - 3 sets of a 30 second hold on each side.

Day 2

Deadlift - warm up (135x5, 225x5, 275x3, 295x3, and 315x2) to 325x10, then do 2 back down sets of 10 reps with 300.

Pendlay Rows - 3 sets of 10 (warm up with 135x5; your working sets will all be with 155).

Pull ups - 3 sets of 8-10.

45 Degree Back Hyperextensions - 3 sets of 15 with a 25 lb. DB.

Day 3

Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, and 225x2) to 225x10, then do 2 back down sets of 10 with 210.

Dips (add weight if possible) - 3 sets of 8-10.

Horizontal Cable Rows - 3 sets of 10-12 (try ~100 lbs.).

Close grip bench press - 3 sets of 10 with 175 (focus on speed and form -- no elbow flare).

Farmer's Carry (use handles) - 3 sets of 75’ with 45s and 35s on each side, each handle.

Day 4

Back Squats (lighter) - 3 sets of 10 (warm up with the bar x 10, 135x6, 185x4, 225x3, 255x2, and 270x1; your working sets will all be with 270). 

Front Squats - 3 sets of 10 (warm up with 135x6, and 180x3; your working sets will all be with 180). 

Rack Pulls (from just above knees; lighter) - 3 sets of 10 (warm up with 135x6, 185x4, 225x3, and 275x2; your working sets will all be with 275). 

Lat pulldown - 3 sets of 10-12 (try about 100-105 lbs.).

Barbell Bicep Curls - 3 sets of 10-12 (use ~70-75 lbs. for these).

Day 5

Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 255x3, 275x2, and 295x1) to 305x10, then do 3 back down sets of 10 reps with 280. 

Bench press (lighter) - 4 sets of 10 reps (warm up with the bar x 10, 135x8, 185x4, and 205x3; your working sets will all be with 215).

Standing Overhead Press - 4 sets of 10 (warm up with the bar x 5 and 85x3; your working sets will all be with 90).

Side planks - 4 sets of a 35 second hold on each side.

Day 6

Deadlift - warm up (135x5, 225x5, 275x3, 295x3, and 315x2) to 335x10, then do 3 back down sets of 10 reps with 305. 

Pendlay Rows - 4 sets of 10 (warm up with 135x5; your working sets will all be with 160).

Pull ups - 4 sets of 8-10.

45 Degree Back Hyperextensions - 4 sets of 15 with a 25 lb. DB.

Day 7

Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, and 225x2) to 235x10, then do 3 back down sets of 10 with 215.

Dips (add weight if possible) - 4 sets of 8-10.

Horizontal Cable Rows - 4 sets of 10-12 (try ~105 lbs.).

Close grip bench press - 4 sets of 10 with 180 (focus on speed and form -- no elbow flare).

Farmer's Carry (use handles) - 4 sets of 75’ with 45s, 35s, and 5s on each side, each handle.

Day 8

Back Squats (lighter) - 4 sets of 10 (warm up with the bar x 10, 135x6, 185x4, 225x3, 255x2, and 270x1; your working sets will all be with 280). 

Front Squats - 4 sets of 10 (warm up with 135x6, and 185x3; your working sets will all be with 190). 

Rack pulls (from just above knees; lighter) - 4 sets of 10 (warm up with 135x6, 185x4, 225x3, and 275x2; your working sets will all be with 290). 

Lat pulldown - 4 sets of 10-12 (try about 105-110 lbs.).

Barbell Bicep Curls - 4 sets of 10-12 (use ~75 lbs. for these).

Day 9

Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 255x3, 275x2, and 315x1) to 315x10, then do 4 back down sets of 10 reps with 285. 

Bench press (lighter) - 5 sets of 10 reps (warm up with the bar x 10, 135x8, 185x4, and 205x3; your working sets will all be with 220). 

Standing Overhead Press - 4 sets of 10 (warm up with the bar x 5 and 85x3; your working sets will all be with 95).

Side planks - 4 sets of a 40 second hold on each side.

Day 10

Deadlift - warm up (135x5, 225x5, 275x3, 295x3, and 315x2) to 350x10, then do 4 back down sets of 10 reps with 310. 

Pendlay Rows - 4 sets of 10 (warm up with 135x5; your working sets will all be with 165).

Pull ups - 4 sets of 8-10.

45 Degree Back Hyperextensions - 4 sets of 15 with a 25 lb. DB.

Day 11

Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, and 225x2) to 240x10, then do 4 back down sets of 10 with 220.

Dips (add weight if possible) - 4 sets of 8-10.

Horizontal Cable Rows - 4 sets of 10-12 (try ~110 lbs.).

Close grip bench press - 4 sets of 10 with 185 (focus on speed and form -- no elbow flare).

Farmer's Carry (use handles) - 4 sets of 75’ with two 45s on each side, each handle.

Day 12

Back Squats (lighter) - 5 sets of 10 (warm up with the bar x 10, 135x6, 185x4, 225x3, 255x2, and 270x1; your working sets will all be with 285). 

Front Squats - 4 sets of 10 (warm up with 135x6, and 185x3; your working sets will all be with 200).

Rack pulls (from just above knees; lighter) - 4 sets of 10 (warm up with 135x6, 185x4, 225x3, and 275x2; your working sets will all be with 300).

Lat pulldown - 4 sets of 10-12 (try about 110-115 lbs.).

Barbell Bicep Curls - 4 sets of 10-12 (use ~75-80 lbs. for these).

Day 13

Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 255x3, and 275x2) to 2 sets of 5 reps with 285. 

Bench press (lighter) - 2 sets of 5 reps (warm up with the bar x 10, 135x8, 185x3, and 205x2; your working sets will all be with 205). 

Standing Overhead Press - 2 sets of 5 (warm up with the bar x 5 and 85x3; your working sets will all be with 85).

Side planks - 2 sets of a 30 second hold on each side.

Day 14

Deadlift - warm up (135x5, 225x5, 275x3, 295x2, and 315x1) to 2 sets of 5 reps with 315.

Pendlay Rows - 2 sets of 8 (warm up with 115x5; your working sets will all be with 135).

Pull ups - 2 sets of 6-8.

45 Degree Back Hyperextensions - 2 sets of 15 with bodyweight.

Day 15

Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, and 205x3) to 2 sets of 5 with 215.

Dips - 2 sets of 6-8.

Horizontal Cable Rows - 2 sets of 8-10 (try ~95 lbs.)

Close grip bench press - 2 sets of 8 with 165 (focus on speed and form -- no elbow flare).

Farmer's Carry (use handles) - 2 sets of 75’ with 45s and 25s on each side, each handle.

Day 16

Back Squats (lighter) - 2 sets of 5 (warm up with the bar x 10, 135x6, 185x4, 225x3, and 255x2; your working sets will all be with 255). 

Front Squats - 2 sets of 5 (warm up with 135x6, and 180x3; your working sets will all be with 180). 

Rack Pulls (from just above knees; lighter) - 2 sets of 5 (warm up with 135x6, 185x4, 225x3, and 275x2; your working sets will all be with 275). 

Lat pulldown - 2 sets of 8-10 (try about 100 lbs.).

Barbell Bicep Curls - 2 sets of 8-10 (use ~75 lbs. for these).

Undisputedly Strong throwdown 4 report

WOD 1
 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

CrossFit revelations

I've posted this a bunch, but I don't enjoy doing CrossFit. I love the community, the coaches, the facilities, and I especially love the results. But after 8 months of doing CrossFit I've realized the results may not be worth it for me. I've come close to quitting a bunch of times. But my continued weight loss has kept me coming back. I think I'll try two more weeks of CrossFit. If I haven't found new and renued love or interest then I'm going to quit and train powerlifting and short distance track. I enjoy those sports. And they're cheaper to train at and be coached in. Why spend $150 a month to do something I don't enjoy when there's other sports out there that are almost as effective at weight loss and getting fit, that are more fun for me, and significantly cheaper?

The NASA Summer Nationals powerlifting report

I competed in a poweifting meet this last Saturday. It was the Nasa Summer Nationals. I hit lifetime best lifts for all three. If I hit the same total in the USPA state championships on December 1st I'll qualify for my first ever national championships. Not bad after only 9 months of powerlifting. I know, I know, my bench sucks. But it's getting better.
451lb squat
314lb bench
501lb deadlift
1266lb total

2018 LWC New Mexico weightlifting state championships report

Saturday June 30th 2018 I lost my first ever weightlifting state championships (state games) to Carlos Wendler (picture below). He had a 104/127/231. I made a 96/126/222. My lifetime best snatch was a 100. I went for a 101 and missed it. But it was close so that made me feel better. I made a lifetime best 126 clean and jerk Even if I made lifetime best at both lifts he'd still have beaten me by 4k. So the better man definitely won. I set a new state record in the clean and jerk. But he followed me and nailed a 127k, so he'll go down in the record books as the record holder.

 It was a great day that was equally heart breaking. My entire year's goal of being the first man in New Mexico to win all 4 state championships, NASA, USPA, USAPL, and weightlifting is over. So I'm ready to get back to training. Huge shout out to my current and former coaches Vernon Smith-Moore, Joaquin Chavez, and nutrition coach Barry Schroeder. I've lost 80lbs, become stronger, faster, more athletic, healthier, happier, and sexier 😅. You guys are more than just coaches. Your a friend, life mentor, and selfless. I couldn't have gotten to where I'm at without you guys. But the adventure isn't over yet. Next year I'll come back better and sexier than ever. #oldmanstrength

The 2018 New Mexico LWC state championships

Yesterday I lost my first ever weightlifting state championships (state games) to Carlos Wendler (picture below). He had a 104/126/230. I made a 96/126/222. My lifetime best snatch was a 100. I went for a 101 and missed it. But it was close so that made me feel better. I made a lifetime best 126 clean and jerk Even if I made lifetime best at both lifts he'd still have beaten me by 3k. So the better man definitely won. I set a new state record in the clean and jerk. But since he tied my record he gets his name in the books because he weighs less.  It was a great day that was equally heart breaking. My entire year's goal of being the first man in New Mexico to win all 4 state championships, NASA, USPA, USAPL, and weightlifting is over. So I'm ready to get back to training. Huge shout out to my current and former coaches Vernon Smith-Moore, Joaquin Chavez, and #nutrition coach Barry Schroeder. I've lost 80lbs, become stronger, faster, more athletic, healthier, happier, and sexier 😅. You guys are more than just coaches. Your a friend, life mentor, and selfless. I couldn't have gotten to where I'm at without you guys. But the adventure isn't over yet. Next year I'll come back better and sexier than ever. #oldmanstrength

The New Mexico games track and field meet

I haven't been paying much recently. I'll give you a quick update. I ran in my first track and field meet since 1989 a few weeks ago. I place 3rd in the 40-44AG. But I also pulled my right adductor during the race. I thurouthorenjoyed the experience. I'm contemplating starting track training.

I have a NASA powerlifting meet on July 14th. Training has been going well so I think the meet will go well.

No quarter given OR of love and war

I want to relax. I want to be open and honest. I want to have a safe haven where struggle has no place, where we gain strength and rest instead of having it pulled from me. I want to stop being on guard all the time, and have a chance to simply be with someone who can understand our basic humanity without begrudging it. To stop fighting, and stop playing the game, just for a while.

I want to, so badly.

If I do, I soon will no longer able to.

I consider this perspective, I begin to see a stark paradox; mens' want for a relief or a respite from that performance burden tends to be their undoing.

This is the same mistake men making their blue pill, beta conditioning. They believe that if they meet the right girl, if they align correctly with that special ONE, then they too can give up and not worry about their performance- or relax and only make the base effort necessary to keep my ONE happy. The beta buys the advertising that his blue pill conditioning has presented to him for a lifetime. Find the right girl who accepts you, independent of your performance, and you can let down your guard, be vulnerable, forget any notion of red pill truth because you're girl is a special specimen who places known conditions on her love, empathy, intimate acceptance or genuine desire love you. This is very seductive and inuring for Beta who's been condition to believe there can realistically be a respite from his burden.

Looking back on it, I was so grateful to my wife, who is easily the most sexually available girl I've ever been with, that I would have taken a bullet for her. I didn't want anybody else. I didn't even think about other girls- first time that ever happened to me in a relationship. I can remember thinking that even if she gained weight, lost her looks, and got old, I'd still want her. I would have "loved" her forever. I was good and ready to cash in my chips, exit the sexual Marketplace, and retire. I would have arranged my whole life around making her happy and would have felt lucky to have had that privilege.

 At the time, all of that felt noble and brave, but looking back on it now, it just seems pathetic and pathological; the result of my neediness. But the thing is, what if she had reciprocated it? Wouldn't it have been a relationship worth having? Had she reciprocated it- if any woman was capable of reciprocating that- it wouldn't have been Disney movie bulshit, but the real thing. We're supposed to think such a thing is possible and that's what keeps us playing along. The red pill is really about recognizing it's impossibility, I think. There is no possible equity. To be sure, a woman can be loyal and dedicated to you, in theory, but theythey  give that loyalty to the guy who needs it least. It's like a cruel, cosmic joke.

Such as it is, that girl lied to me, drained every penny and every ounce of energy I had the moment I showed weakness and needed her the most. Big surprise, right? With a red pill awareness now I can see how predictable that result was, but at the time I was blindsided by it. I never saw it coming. I couldn't understand how she could do such a thing when I'd vested so much in her, when I was so willing to give her all the things I've always wanted most. I assumed she wanted the same things- men and women are the same, right? That's what the egalitarians tell us. I couldn't understand how those things could be so valueless to her that she would just throw it all away like that. She didn't value them at all.

The New Mexico track and field meet

Last year I was training to become a sprinter in track and field. After months of training I was only able to get my 100m time to 20 seconds. Not good. I stopped training sprinting and changed to CrossFit. I started training track again a few weeks ago. My first week I pulled an adductor. Then I had a couple uneventful weeks of training in the %70 of max effort range. Yesterday I decided to try an all out sprint. I ran a 15.9 second 100m. And I didn't injure anything this time! That motivated me to register for the New Mexico games track and field meet that will be held this weekend. That only gives me 5 days of training to prepare. And 7 days after that is the NMLWC weightlifting state championships. I'm a little worried the race will negatively effect my weightlifting meet. Last year I registered for the NM games track and field meet. But the day of the race I chickened out and didn't race. That was one of the only times I've ever chickened out from a competition of any kind. This year is my chance to redeem myself.

Powerlifting 2019 national championships

Last year I looked up the powerlifting national championship meets and qualifying classes a hundred times. Then I'd loose the paper and have to look it up again. I'm posting it here so that I have an easy place to find it at.

USAPL national open powerlifting May 9, 2019 in Lafayette Louisiana. As a 40-44 year old lifter I don't need to meet a minimum total. I just need a total at any USAPL meet.

USPA non-tested Nationals June 27-30 in Columbus Ohio. Need a masters total. Class 2 needed. At 275lb weight class that's 1580lb total. At the 242lb weight class that's a 1536 total.

USPA tested Nation July 11-14, 2019 in Las Vegas Nevada. Need a class 2 total. At 275 it's 1249. At 242 it's a 1208lb total.

USPA referee certification and reverse dieting

I recieved word today that I passed the USPA referee/judge written exam. The next step is for me to take the practical test. I'm going to ask the meet director of the USPA meet, The Showdown powerlifting meet in Lubbock Texas if I could take the practical test there. I have loved ones who live in Lubbock. My family and I can stay with them while we're there.

I'm so hungry all the time. I'm not sure if it's because my body is trying to build muscle from the powerlifting training or if my body is still freaking out from having dieted for 8 months continuously. I started a reverse diet last week. Not only will the gradual increase of calories help with the hunger, but it'll also help with building some serious strength. Perfect timing. I have two more important meets this year. July 1st is the LWC New Mexico state championships and December 1st is the USPA New Mexico powerlifting state championships. I plan on dieting again starting on December 2nd. The day after the USPA state championships. Until the state championships I'lI be focusing on getting as strong as pissposs. And that'll take extra calories.

Beast or broken?

The last 8 months I've really dedicated myself to nutrition and training. Anytime I've found a weakness I've trained that weakness until I became good at it. A couple weeks ago I was doing 40 meter dashes. I was fast, but I ended up being sore for almost a week. I realized I found a weakness. This morning I attempted more 40 meter sprints. On the 2nd sprint i pulled an abductor muscle. I've made great progress the last year. But I'm also a lot more breakable now that I'm in my 40's. I figure if I continue to push myself as hard as I have been I'll be a beast, or very broken.

First week of reverse dieting

I started a reverse diet on Tuesday. Avatar Nutrition gave me an immediate increase of calories from 2,400 to 2,917 the first day. I thought it would take awhile for my body to start feeling the results of the calorie increase. But almost immediately I felt better. The second day I was lifting more reps with the same weight. By the fourth day I was lifting more reps with significantly more weight. I have never been able to do 4 sets of 10 dips before. Friday i was able to do it for the first time. And I felt like I could have done more. Last Saturday I was only able to front squat 215lbs one set of 6, then had to drop to 195 for my last three sets of 6. Today I was able to do four sets of 6 reps on front squats with 225lbs. And again, I felt like I could have done more. I'm really glad I decided to reverse diet. My body had had enough of being at a calorie deficit. 8 months of dieting and 80lbs of weight loss was as much as I could handle. I'll start dieting again December 1st. But until then I'm going to concentrate on healing my metabolism and getting stronger.

I've decided I'm going to reverse diet for three months. Then maintain for three months.

Reverse dieting and maintenance

I've been struggling to continue to keep my calories in the diet range.  A couple days ago I changed my goal on Avatar nutrition to a reverse diet. I'll reverse diet for three months, then maintain for three months. After that my metabolism should have recovered and I'll be able to start dieting again to get down to my dream weight.

Ready to maintain

I've been dieting non-stop for just shy of 9 months. I'm getting burned out. I'm ready to eat normal. I think I'm going to change my diet goals. Instead of getting down to 230, I'm going to just get down to 240. I'm at 262 right now. Losing 22lbs is manageable. With how burned out I am 22lbs won't be easy. But it's manageable. First I'll get to 240, reverse diet, then maintain for awhile. At least that's my plan for now. I tend to leap before I look. l change goals a lot. I'm impulsive. And annoying. I even annoy myself. So that's my plan for now. But knowing me it'll probably change.

Fixing powerlifting imbalances with a good coach

My powerlifting coach is awesome. I know I post about how wonderful he is all the time. Sorry if I'm beating a dead horse here. But he is by far and away the best coach ive had in any sport I've ever competed in. Coach Vernon told me he's programming a lot more back and lat work on my next block of training. He said my bench and chest is getting stronger quicker than my back is. He's wanting to make sure my body stays balanced and I don't end up having injury problems later. I never would have realized there was an imbalance going on the way he did. I can't count the times he's seen something that's made him adjuste my programming. I'm lucky to have him coaching me. I feel the sky's the limit with him in my corner.