Following Coach Paul Wade...the man, the myth, the legend.

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Mountebank
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Following Coach Paul Wade...the man, the myth, the legend.

Post by Mountebank » Thu Nov 04, 2010 12:48 am

I keep a pretty detailed training journal elsewhere, so this one (at least the daily entries) will be relatively abbreviated. Trying out the shorter format, seeing if I like it.

I am currently competing in powerlifting (all my meets have been with 100% RAW), Highland Games (my third one is this coming weekend), and Olympic weightlifting (when people in AZ actually get around to organizing meets). Competing in the various sports about 4-6 times a year over the last two years. I'm not interested in being a specialist, too ADD and not interested in the commitment for that at this point.

Just turned 35. No major injury history, knock on wood. BW sits around 195#.

I consider these men my coaches, as they have all helped me with my programming or technique either through email or in person: Jack Reape, Matt Foreman, Greg Everett, Dave Van Skike, Jay Ashman, and Dan John.

Last PL meet from a month ago, all PRs for me in the 198# class, wearing a nylon OL belt:
SQ 380#
BP 270#
DL 420#
Total ~1070#

OL PRs (in practice about maybe 5 months ago)
Sn 90kg
C&J 110kg

Current program looks like this, was sort of prepping for an OL meet that never happened:

Day 1: Snatch & 5/3/1 front squat
Day 2: 5/3/1 press & 5/3/1 Pendlay row, 10min. EDT set of double KB presses and double KB rows
Day 3: C&J & 5/3/1 back squat
Day 4: 5/3/1 weighted chins and ring dips (used to do weighted dips, recently switched to ring dips and am choosing not to weight them yet), 10min. EDT set with JM presses and DB curlzzz
Day 5: Implements

The highest priorities in my training currently are efficiency of exercise choice, longevity of training, and getting my squat up. I'm pretty strict on form, probably why I've lasted so long without injuries, also why I didn't get along with @F way back when.

--

Wednesday 11/3/10: "5/3/1" weighted chins, ring dips.

I recently added ring dips back into the routine. My top position (with elbows locked and rings turned out, I hit this between every rep) sucks. I think my lower traps are excessively weak, especially on the right side. This has likely shown itself in a history of right side bicipital tendonitis. This has gone away since I've been working on lower trap strengthening.

Prehab stuff

Supersetted:
Ring dips (goal is shoulder to ring at bottom, elbows locked + rings turned out + shoulders back at top) - 5sets x 3reps
Weighted chins (goal most sets is top of sternum to bar) - 0# x 5reps x 2sets, 5# x 5, 35 x 3, 60 x 1

Several sets of holding top position with rings turned out with legs on the floor for assistance

Skipped the EDT set due to Highland Games this weekend and a lot of stress recently (that's now over, thank G-d).

The rest of this week will be mostly stretching. I'm not taking this HG too seriously, I put a lot out at my PL meet a month ago.
Last edited by Mountebank on Thu Jul 26, 2012 10:52 pm, edited 4 times in total.

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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by syaigh » Thu Nov 04, 2010 1:18 am

Well, you certainly got my attention. :) Nice title.

I'm not much for advice, except maybe the O-lifting, but I'm good at encouragement. I'm looking forward to hearing how you do at the Highland Games. I've got some guys interested in doing some as well.
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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by snatch grip » Thu Nov 04, 2010 1:35 am

Great title and interesting looking training....looking forward to checking it out. Always wanted to try HG, but i'm too lazy.

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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by Mountebank » Thu Nov 04, 2010 1:58 am

For the HG, I say just go out and try one. It's possible that I could win my "C" (aka n00b) class this time if I throw well. Like most things I've tried, I'm average to above average in most events, which does me pretty well in the final standings. Especially considering the paucity of practice I put into it.

I recently started going to a new gym (1/2 mile from my new office!) and am in the process of making some WFDs...just recently finished my hammers...so more HG practice is definitely in the works. There is a park less than a 1/4 mile away where I can throw at lunch break.

To add more background. Training is my only hobby. I run my own small practice, I have a two-year-old girl, and the wife is halfway to popping out a new boy. I have learned to err on the side of "less is more" in my training.

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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by Spider Monkey » Thu Nov 04, 2010 2:19 am

Kudos to you for competing an being consistent with training with little ones in the house. I was lucky to get a walk when mine were little.
Bread and circuses.

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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by friedquads » Thu Nov 04, 2010 2:52 am

Love the title.

Don't know if I'd participate in a legit HG...but I'd like to toss a caber to say I've tried it. :happiness:
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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by Mountebank » Thu Nov 04, 2010 4:08 am

friedquads wrote:Love the title.

Don't know if I'd participate in a legit HG...but I'd like to toss a caber to say I've tried it. :happiness:
Title inspired by WGM.

Thing is, there are different weight/lengths of caber. Baby ones to goliath ones. Sort of like hitting milestone weights or distances, once you do one, you're just looking at the next one. The pick (ie. "pick-ing it up off the ground") is the hardest part to learn IMO. I still need to turn our C caber in competition, if I can do that this weekend, that will significantly improve my placing over last year, assuming my other throws stay around the same.

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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by Mountebank » Thu Nov 04, 2010 5:27 pm

Thursday 11/4/10: Sick, maybe?

Woke up at 1am with a very dry, somewhat sore throat. Started on my quackery to help recover from a potential cold faster. Throat is 75% better at this point. Considering acupuncture over lunch to help me hit the Highland Games as healthy as possible.

Recent stressors (moving the office, preggo wife with the attendant crazies, terrible two's, shitty sleep, keeping up training schedule, and my undereating when I tend to get stressed) probably set me up for this. I was scheduled for this week to be deload and I pushed two missed workouts into this week (yesterday's and the day before was C&J and BS).

I'm probably due for a minor bump (a cold) due to all that. If anything, I'll do some of the MobilityWODs at lunch--I'm way behind (like 8-9 days) yet I've done every single one since the beginning, so I plan on catching up.

EDIT: Did 4 days worth of MobilityWODs (stretching and lacrosse ball stuff) today at lunch. That was good for me.
Last edited by Mountebank on Thu Nov 04, 2010 10:57 pm, edited 1 time in total.

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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by powerlifter54 » Thu Nov 04, 2010 10:29 pm

Quack Attack wrote:Thursday 11/4/10: Sick, maybe?

I was scheduled for this week to be deload and I pushed two missed workouts into this week (yesterday's and the day before was C&J and BS).
NO NO NO! Back off weeks are for backing off! If you need to slide workouts into a fourth or fifth week (which i rarely do once or twice a year) then do that and do a real back off week. Otherwsie those chances-workouts-are gone and you just eat them. Unless you are peaking no individual wokrout is that important.
I'm probably due for a minor bump (a cold) due to all that
Yeah.
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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by Mountebank » Thu Nov 04, 2010 10:53 pm

powerlifter54 wrote:
Quack Attack wrote:Thursday 11/4/10: Sick, maybe?

I was scheduled for this week to be deload and I pushed two missed workouts into this week (yesterday's and the day before was C&J and BS).
NO NO NO! Back off weeks are for backing off! If you need to slide workouts into a fourth or fifth week (which i rarely do once or twice a year) then do that and do a real back off week. Otherwsie those chances-workouts-are gone and you just eat them. Unless you are peaking no individual wokrout is that important.
I'm probably due for a minor bump (a cold) due to all that
Yeah.
Poor decision on my part, I realize now. Yesterday's workout wasn't that good, probably an indicator...that and my daily coffee habit has come back with all this crap. Was just hoping I could get away with it and probably didn't. We will see how I feel tomorrow morning.

My bad. Thank you for the extra bit of correction. To be honest, the possibility of more often feedback from you (and certain others) on this board is one reason I am doing this log here. Thanks again.

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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by Mountebank » Mon Nov 08, 2010 10:52 pm

Friday 11/5/10: Rest.

Did a bunch of stretching.

Saturday 11/6/10: Rest.

Did a bunch of stretching.

Sunday 11/7/10: Highland Games. C class.

I did well. Hit at least 5 event PRs, including about a 6' PR on the heavy hammer (53' 5", I think?). The judge said it was the best C class he's ever seen.

Monday 11/8/10: Rest.

Taking the rest of the week off except for some random handstand practices (I do them outside while my daughter plays in the backyard) and stretching.

After this week, I'll decide whether to continue into my annual "month of no weights and mostly mobility/flexibility stuff" or to do another month of 5/3/1 before my month "off".

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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by tough old man » Tue Nov 09, 2010 12:42 am

Congrats on the HG PR's.
Curious what you do for the no weights /flexibility month?
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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by Mountebank » Tue Nov 09, 2010 3:41 am

tough old man wrote:Congrats on the HG PR's.
Curious what you do for the no weights /flexibility month?
Thanks. It was a hell of a performance considering my one or two practices since July...getting stronger has its payoff, now I really need to get my technique better.

Just talked with someone I know who was a college thrower and ex-HS throws coach about giving me and my training buddies some form tips and drills on HG stuff. That should work well.

Last year the "month off" wasn't much. Couple of yoga classes here and there. Some stretching. Some hill walking/running.

It was inspired by a Dan John article. Did it last year and I felt like I benefited from the break. I realize he said it could just be something different, I think I benefit most from plain time off the heavy stuff.

This year it will likely be:
  • Continuing the MobilityWODs daily, I've done (or made up) every day of it since the beginning.
  • Pick some areas (hamstrings, hip flexors, calves) and try to stretch them well every day.
  • Maybe some Anusara-style yoga classes (there's a place in town where an hour class is $4) if I can stand the cultish behavior. I also have some pre-paid yoga class "passes" left over from another place.
  • Maybe I'll do some Z-Health stuff to "review" it, I'd hate to get any SMA.... :rolleyes:
  • Hill walks on the weekends, maybe even start running some of the uphills if I feel like it (probably some of the shorter ones)
Basically a lot of stretching. Probably continue my 3 handstand attempts per day. If I do 20% of the stuff above, I'd probably be totally satisfied.

Although, after further reflection on this after your question...I'm now considering saving my month until after my wife pops out the new baby in early March, since I'll probably be taking a lot of forced leave from training then...that might work out best.

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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by tough old man » Tue Nov 09, 2010 4:16 am

I did a lot of kettlebell stuff in the living room that first month. Everytime baby and mom napped I lifted a little. Also a lot of YRG during nap time unless I slept too.
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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by Mickey O'neil » Tue Nov 09, 2010 12:08 pm

Quack Attack wrote:Continuing the MobilityWODs daily, I've done (or made up) every day of it since the beginning.
I like the MWODs a lot myself. I started at the beginning then started jumping around. I think I am going to start again at the beginning and make it up to where he is now. Good stuff.

Congrats on the HD PR's and on the upcoming little one.

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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by Mountebank » Tue Nov 09, 2010 12:51 pm

Thanks Mickey.

I do believe I've decided that I'm going to save my "month off" for the month after the baby is born.

Based on this and speaking with my wife, my early 2011 competition calendar looks like this:
  • NASA PL meet in Mesa February 5th - this will be a new federation for me, still competing raw (with belt)
  • Skipping Phoenix HG February 26-27th (too close to due date) :-({|=
  • Skipping 100% RAW PL meet in Prescott sometime in March (within the first month after due date) :-({|=
After that, who knows?

Prescott HG are May 7th. Flagstaff HG are typically in July. Tucson HG are typically late October or early November.

100% RAW PL typically has another full PL meet in Prescott in August, with their "Worlds" in Vegas in October (which would require qualification at a previous meet, done it the last two years and I just don't think it is worth the trip again this year). NASA has PL meets scheduled for May and November (which is their Sub-Masters Nationals, shitty thing is this is often on the same weekend or before/after the Tucson HG).

I never know when the OL meets are going to happen until a month or two beforehand, which sucks ass.

So...I'll probably change my general programming to the 5/3/1 for Powerlifting, give that a spin. The goal that is within reach by the next PL meet is to hit a 400# squat and 300# bench in the 198s...I'm only 20# away on the squat, the bench is more of a stretch at 30#.

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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by Marcus » Tue Nov 09, 2010 3:25 pm

Nice job on the PR's. If you haven't noticed already, Highland Games are one of few sports where competitors will help each other out a great deal.

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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by Mountebank » Tue Nov 09, 2010 3:39 pm

Marcus wrote:Nice job on the PR's. If you haven't noticed already, Highland Games are one of few sports where competitors will help each other out a great deal.
This is true, almost to a fault. I thought it was humorous that a guy was doling out advice to everybody within earshot, without being asked, while he was placing firmly in the middle to bottom of the pack. ](*,) #-o

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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by Marcus » Tue Nov 09, 2010 3:45 pm

Quack Attack wrote:
Marcus wrote:Nice job on the PR's. If you haven't noticed already, Highland Games are one of few sports where competitors will help each other out a great deal.
This is true, almost to a fault. I thought it was humorous that a guy was doling out advice to everybody within earshot, without being asked, while he was placing firmly in the middle to bottom of the pack. ](*,) #-o
True, not all advice is good advice.

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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by Mountebank » Tue Nov 09, 2010 10:37 pm

Got no stretching done yesterday. Trying to make up 3 or 4 mWODs tonight.

Tuesday 11/9/10: Rest.

Went to my buddy's gym at lunch to do my mWODs. Walked in and half the floor was covered in water. A urinal had overflowed and kept running, seems that I came in 1-1.5 hours after it started, my buddy was at home having lunch with his family. I called him, we got the water stopped, and the flood damage guys came to clean up within a half hour. Apparently his step-dad used the urinal, it was something that nobody really used anymore, now it's probably being capped off and/or removed.

I really hope this doesn't hurt his business too badly. Danny is my age, good at what he does. Probably looking at close to $2K in reparation bills, hopefully the insurance covers a large chunk of it.

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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by The Ginger Beard Man » Wed Nov 10, 2010 4:07 am

I like the log, Quack, congrats on the PRs.
Jay Ashman has taken a lot of shit here on the couch thread. What do you get from him and do you recommend checking out his gym to someone who lives 20 minutes away? Thanks.
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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by Mountebank » Wed Nov 10, 2010 4:39 am

Grim Hamundarson wrote:I like the log, Quack, congrats on the PRs.
Jay Ashman has taken a lot of shit here on the couch thread. What do you get from him and do you recommend checking out his gym to someone who lives 20 minutes away? Thanks.
I know Jay through the internet, like many of my "coaches" I listed. I mainly bounce my ideas on organizing my training off of him, same thing with Jack and Dave. Sort of..."I was thinking of doing this, what do you think?" He has given me some valuable feedback, along with sometimes just saying "run with it, looks good".

Jay walks the walk and talks the talk. If I had the Gorilla Pit within an hour's drive of me, I'd be there at least once a week. At 20 minutes away, I'd be there every chance I could. Describing Jay as "passionate" towards strength training would be a huge understatement.

Jay is scheduled to present on SM stuff at the next seminar I'm trying to get organized--preliminary list is Dan John, Gant Grimes, Jay Ashman, and Jack Reape. So yeah, I put Jay in some pretty high company.

I had some things said about me on that thread too. Jay and I both drank the kool-aid for a while, violently spit it back out, and were left with a very bitter aftertaste. Live and learn.

The Gorilla Pit's Youtube channel: http://www.youtube.com/user/TheGorillaPit
Jay's blog: http://jayashman.com/

So, to answer your question. Fuck yeah, I'd check out Jay and the Gorilla Pit like yesterday.

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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by The Ginger Beard Man » Wed Nov 10, 2010 12:58 pm

That's a great recommendation. I checked the link to his blog, though, and found that he's not 20 minutes away anymore! #-o When did he move to Ohio? I thought he was still on Long Island.
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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by Mountebank » Wed Nov 10, 2010 1:38 pm

Grim Hamundarson wrote:That's a great recommendation. I checked the link to his blog, though, and found that he's not 20 minutes away anymore! #-o When did he move to Ohio? I thought he was still on Long Island.
He moved a couple months ago.

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Re: Why am I training like this? Because FUCK YOU, THAT'S W

Post by Jay » Wed Nov 10, 2010 3:12 pm

First of all, thanks Quack for that glowing review. :D I appreciate it.

Grim, I moved 1 August to work with Gorilla Pit because of what I do. As you know, the sports scene on Long Island isn't always the best around and the rent is retarded high to own your own facility.

I wasn't about to spend 8 grand a month to rent a building and kill myself to pay the bills, so an opportunity to work with Gorilla Pit in Ohio was presented to me and I would have been a fool to pass it up. The sports culture here is too great and I am now working with some great athletes from HS to the pro ranks, so I am lucky.

Yes, I drank the koolaid and I spit it out. I'm not a part of that community and will never be, so that is that.

If you are looking for some quality places to train I suggest these:

All-Natural in Lindenhurst. Go in and ask for Shawna Mendelson. Tell her that Jay Ashman sent you. She's a good friend and she will show you what that place has, its a great lifting gym.

Also Gridiron near Hofstra run by Frank Savino if you are looking for a more "Zach Even Esh" type of experience with all the strongman implements.

Steel Fitness in Setauket as well. I think they are appointment only so look them up.

Either way, good luck and back on topic.

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