Millennium Victory Is Mine – 1005LBS – 2 Days Early!

to do winI jumped the gun just a little bit, rather than wait on my schedule to rotate I decided that I would take advantage of my enthusiasm and go for the Deadlift PR on Monday night. It was tough, the deadlift still scares me as a risk but I managed to squeeze what I needed out of the bar for a 1RM PR of 295lbs.

Part of my ultracompetitive psyche wants to hit 300 on my DL and 400 on my Bench but at this point I realize that both those lifts are within me. (As an aside, I did bench 405 after I wrote this). For this cycle though I am done.

I spent most of my summer doing what most would call a “dirty bulk” just eating in surplus and working whatever I could to gain strength. My discipline was lacking because I really didn’t have a specific goal. Once September hit I decided 1000lbs was a great goal to aim for. So for the past 4 months I have been working on my form, having to re-learn some of my Olympic and powerlifting technique until such a time when I could start to pile on the weight. As you can see below I put 390lbs on my total or an increase of 63%. Of course the numbers can be misleading so here are some things I need to add as caveats to the story.

I had lifted very heavy before. My history of powerlifting and working with Oly lifts helped me tremendously. However, since my first back surgery 13 years ago I had never dared to push this hard.
I started off with what I was working on, not what my 1RM was for anything. At the time, these were simply the heaviest weights I was using.
My form may have been compromised on some of my attempts, I don’t think I could have done the weights I did with perfect form except maybe bench. I realize that my 1RM with perfect form is probably a lot less.
These lifts are all raw, no wraps, no belt, just chalk. I also don’t think I will be doing this again.
Apart from a little wrist soreness one or two days and a bit of knee discomfort following squat day my health has not suffered and I completed this task injury free.
My total as of today (Jan 2 2014) is 1015 due to the 405lb bench I did after the fact.

What is next? My least favourite thing, the cut. I have the strength back, I have gained quite a lot of muscle in my right leg for the first time in 13 years and my legs actually look quite similar now. So for now I will take the next 3 months (or however long it takes) to get back down to 235 or thereabouts. I would like to eventually get down to 220 but there is a point in there somewhere that I start to become uncomfortable with my lack of size. For me, bodyfat percentage is more important than weight and I have previously calculated that at a BF that is acceptable to me I should be right around 230-235. For reference right now I am around the 255 mark. I will be doing the starting stats thing in the new year.


Before. Sept 1 2014:

Total lift numbers max
DL 205
SQ 135
Bench 275
Total of 615

During: Dec 1 2014

Total lift numbers max
DL 225
SQ 245
Bench 305
Total of 775

After Dec 29 2014:

Total lift numbers max
Deadlift +44% 295
Squat +133% 315
Bench +44% 395
Total lift numbers max +63% 1005

Millennium Update 985LBS and The Psychology Of Victory

RewardShirtsI know, being so close it’s easy to plan for victory. But the truth is that I would have ordered these shirts a long time ago had I remembered that I could print them myself online. Point is, having goals is great, it’s really critical if you want to have good progress but you should also plan for your success. That means having rewards at points of significance along the way. For me, the finish line of this goal is 1000lbs. Given my back surgeries and my age going any further would only increase the risk to me which is not what I need. After this goal is met, I will have to plunge into my cut cycle which is my least favourite but will be necessary to get my weight back down. When I start that cycle, I will have planned out small rewards at each 10lb increment and also a final reward for my final goal. I will put some amount of money into the rewards in order to psychologically prepare myself to make it. I am not going to hope to hit my goals, I expect to hit them and to reap the rewards. I plan to meet those milestones and I may make them in time, I may miss the deadline but I know I will make the result. The decision to set a goal is as much a decision to succeed as it is a plan for success. The thing is that I can break down the goal into weeks, even down to the days knowing what I have to do each day to get me to the finish line, then it’s just a matter of being disciplined enough to do the work.

Too many times I hear “I’ll try” or “I’ll do my best” but at some level there is doubt in both those sayings. “I will” sets you up for a success. It programs your brain to achieve the correct outcome. It leaves no room for doubt or error. It’s a blueprint for success. Don’t misunderstand me, I realize that goals are missed every day, each step of the way there will be failure but as we know..

Your key to success is massive failure. Without supreme effort there is no failure, without massive failure there is no success.

The point here is simple, plan to succeed, to the point where you set up your rewards, prepare the victory party, believe in yourself enough to get the job done and cross that finish line.

Those shirts up there are my future and although I am too close to have any doubt, I am still not quite there. Will I make it?


Yesterday I cursed my lack of 2.5lb plates. I was going for my bench Personal Record and got up to 395 without realizing that I couldn’t add the last little bit. I was into my max rep range and my total was maxed out. If I had been in possession of those donuts I would have made 400lbs. As it stands, I repped 2x with 395. That put my total at 985lbs with my deadlift still sitting at 275 and what seems like an easy win. That said, the most dangerous lift for me is deadlift and the one that I have been avoiding pushing any further. Still, a 300lb DL for someone of my size should not be an issue, I just need to clear the ghosts of surgeries past from my mind and do the last little bit of work.

I did some cardio on Christmas Day and for the last 4 days I have had a very sore spot under my ribs in my back. Unfortunately it’s the part of my back I use most at the very top of the Dead and I think it may hurt too much to go for the lift today. So I am thinking I will give my new Xbox One Fitness program a whirl and do some cardio / bootcamp for today to get a little looser and try for the PR tomorrow. In all honestly I had images in my mind of pulling a 300lb Deadlift on New Years Eve to get the total. In reality I may be a day early.

Millennium Total 915 – Keeping Your Word.

e158f2d4d41d38e9fdcc5655e83eea7bIt’s December 22 and 2 days ago I managed to increase again up to 365 on bench. I can’t believe how fast mu numbers are increasing and I will share a bit of my schedule so we can see how its working…

Total lift numbers max
Deadlift 275
Squat 275
Bench 365
Total lift numbers max 915

That’s my total so far, only 85lbs from 1000. Maybe I will actually make it?? I shouldn’t have doubts, I was trying to get one of my gym girls to understand the value of making and keeping promises when it comes to physical activity. There are some pretty scary things that gymnasts do and fear is always a factor but you must still commit to the process and value your own word when you say you will do something. The problem is if you don’t go into training with a goal in mind then you will really just be aimlessly going through the motions.

I have set a goal of 1000lbs total for Dec 31. That means I have to make it. It doesn’t necessarily mean I will make it, but my mindset has to be 100% commitment that I will do everything I can to get there.

I am at 915. I will make 1000 in the next 9 days.

Here is what my schedule has been, stripped down for clarity.

Monday, 12/01/2014 1 Cardio 40 min
Tuesday, 12/02/2014 2 Light power cleans 5×15
Wednesday, 12/03/2014 3 Bench Light 200 rep
Thursday, 12/04/2014 4 Squat Light 175 rep
Friday, 12/05/2014 5 DL Light 125 rep
Saturday, 12/06/2014 off
Sunday, 12/07/2014 6 400 rep light squats
Monday, 12/08/2014 7 Heavy Bench PR 335
Tuesday, 12/09/2014 8 Heavy DL PR 275
Wednesday, 12/10/2014 9 Light OHP to 115. 75 rep
Thursday, 12/11/2014 10 Light Squats to 195 75r
Friday, 12/12/2014 off
Saturday, 12/13/2014 11 Heavy Squats PR 275
Sunday, 12/14/2014 12 Cardio walking 45 min
Monday, 12/15/2014 13 Mid bench 275 125 rep
Tuesday, 12/16/2014 14 light deads and cardio
Wednesday, 12/17/2014 off due to sick everybody
Thursday, 12/18/2014 15 WOD dips squat clean
Friday, 12/19/2014 16
Saturday, 12/20/2014 17 Heavy Bench PR 365 3x
Sunday, 12/21/2014 18 Cardio 2x 30 min

it seems like it’s a bit random but to be honest I will try to stick to alternating heavy light 4 day with a cardio day but I will really be doing what I feel I can on that day. I will try to do a heavy DL day today since I had cardio yesterday then a heavy Squat day then a few light days over Christmas. That will set me up for 3 heavy days at the end of the year to try and hit my goal.


The Millennium – 855LBS

Bz0hrpOCMAMOoJhSo along with my regular Oly lifting I though I would concentrate on trying to improve my sad numbers on the deadlift. After all, I would think I should be able to do the same deadlifting as I do squatting since mechanically it’s basically a very similar movement with an off centre balance. So if I can squat 245 I should at least be able to match that.

I was at 225, only because that was about my limit for mental tolerance. I couldn’t really imagine putting more than 2 plates up without my spine exploding but taking it slowly, a few lbs at a time and I have been able to increase my deadlift to 275, up 50lbs. I don’t even know if that is my limit but to be completely honest doing that weight scared the crap out of me. I have been doing heavy / light rotation so every 2 weeks I am hoping to go up a little. However, I think I may have hit a plateau, the weight is scary heavy, only because of the implication of what may happen to my back, not because I have never done it before. Should I realistically try for 1000lbs? Is it really that important as a goal? Maybe for the new year I should pick a few WODs and try to rotate through them beating my time / rep count / whatever each time. I am so focused on what I am doing that this blog is suffering. I am afraid it’s not really entertaining to do and definitely not entertaining to read…

Question remains, can I squeeze another 150lbs out? I can realiatically see another 15-25 on bench before January and maybe 30 on squat. I may have to admit that I  have bitten off more that I can chew, but as the saying goes…

I would rather choke on greatness than nibble on mediocrity.

Deadlift 275
Squat 245
Bench 335

Total 855

That said, I recently changed my warmup to being a 15 minute cardio warmup to Dance Spotlight 2014 on Xbox One. Ya, a bit ridiculous but it really does get me ready to work and it’s kind of fun. At least when nobody is home…

Last of all, yesterday I posted the workout for the girls at gym. I wanted to do a Christmas theme and I came up with the picture below but it could have been so much better, I will have to think about that…


Also, I found a WOD site that claims to have ALL the WODs that are recognized by Crossfit called I think for tonight I will do something off the site to honour the discovery.

One Bar 3 Girls…

21-15-9 Reps for Time
Thrusters (135 lbs/95 lbs)
Squat Cleans (135 lbs/95 lbs)
Bar Dips
Deadlifts (135 lbs/95 lbs)
Handstand Push-Ups


Weekly Now?

20131113_173636Last week ended well as far as exercise goes.

Wednesday I did 5 rounds of Chelsea plus a 20 minute Ab workout at gym.
Thursday off
Friday I did an all around 95lb Oly lift with combinations of DL, Clean and Squats
Saturday I did most of my FIRST EVER BODY BEAST workout. It was chest and tris and actually, I hate to admit it but I actually enjoyed it.
Sunday I took an hour of walking stairs with bins ranging from 10lbs to 60 lbs as I moved all the crap out of the garage upstairs to a store room.
Monday off
Tuesday I did another Oly lift day with everything but very fast and with only 75 lbs to increase the cardio component.
Wednesday I did Millenium Bronze, a workout that I invented on the drive home from work as follows:

Millennium Bronze

100 each:
Jump rope
Box Jump
Power Crunch

I think the Silver and Gold will have to be harder by degrees, I am thinking something like this (since it’s really aimed towards my kids at gym)

Millennium silver

100 each:
MK Switch
Squat jacks
Bicycle Elbows
Ultra Wide Pushups
Pop Squats
Diamond Pushups
Single Jack and Jills
Double box jumps
Layed out power crunches
Pushup Burpees

Millennum Gold

100 each:
Arms up MK switch
SDHP with KB
Pushups double shoulder touch
Pop Squat 180
Bar Leg Lifts
Double Box Clears
Bicycle Bicycle Vsnap
Plyo Pushups