Deadlift diagram

Training Session – Week 3 – Deadlifts

Week 3 of the current 10 week training cycle.


  • Warmup and mobility work for about 20 mins.

Deadlifts – Explosive:

  • Warmup sets
  • Working set: 8 x 3 at 60% of 1RM (from the floor)

Superset of 3 sets:

  • 10 Stiff-legged Deadlifts
  • 15 Knees-to-Elbows (K2E)
  • Repeat…

Superset of 3 sets:

  • 10 Olympic stance Back Squats (ATG)
  • 10 Barbell Rows
  • Repeat…

What are Knees-to-Elbows (K2E)? Glad you asked:

People resting mountains

Training Session – Week 3 – Rest Day

Yep, I said rest day. It’s been a regularly scheduled part of my weekly training schedule for the past 4 years. When I first started training more seriously at a CrossFit box (thanks Courtney!), I wanted to make faster progress. We had a rest day scheduled every Wed and the weekends were our own. So, I did my own extra workouts on Wed and running on the weekend. The problem is that your body never gets a chance to fully recover between sessions.

When you lift weights and train hard, you create microscopic tears in your muscle. The healing process is a normal part of gaining strength and building muscle, as it repairs itself. You need to sleep well and eat well, and you need to take break from stressing that muscle! If you don’t, you could end up with “Overtraining Syndrome“:

  • You feel weaker and your performance drops
  • You stop seeing muscle growth and strength gains
  • Your form and technique go south as you try to protect sore muscles (Hello injuries)
  • Your immune system weakens
  • Finally, you just burn out, and most people give up exercise (again)

But, you also don’t want to get into the habit of just taking a rest day whenever you feel like it. It’s unpredictable. So, you may not be taking them when your body actually needs it. Or, you may get into the habit of just saying; “Man, I feel sore and tired today. I’m going to take a day off from the gym”. Then that turns into another day,  and another day. Why? Because, let’s face it, when do you not feel sore and tired?!

Just make a rest day a regular part of your training schedule. Balance out your training days with interspersed rest days for planned recovery. I’ve found that doing this has made my training program much more sustainable, and my gains are steady. Whereas I used to get injured or burned out in the past and quit, now I haven’t stopped training  for the past 4 years.

Irons in the fire

Taking some irons out of the fire

For a long time, I’ve had too many irons in the fire. If that idiom doesn’t mean anything to you, here you go. But, I’ve been juggling my consulting projects, my writing, marketing, and a number of seedling startup businesses for years. It’s just too hard to make serious progress when your focus is spread that thin. But, recently, I’ve partnered with a few cofounders on a new startup (yes, another one), which seems to really have the chance to be big. Really big. So, I’m shedding projects and activities. I’m saying “no” to more things. I just want to focus more energy behind a few efforts and make them move forward much more quickly.

We’ll see how it goes. Part of me likes to place my bets across multiple opportunities, since we all know that most new businesses fail. Sad fact, but I’m pragmatic about that. But, not putting enough energy into one business ensures that it will fail. So, time to make fewer, bigger bets.

Bench press diagram

Training Session – Week 3 – Bench Press

Week 3 of the current 10 week training cycle.


  • Warmup and mobility work for about 20 mins.

Bench Press – Heavy:

  • Warmup sets
  • Overloaded unracks and partials, adding weight each set to get up to 120% of 1RM (1-rep max)
  • Really missing having a lift off, especially when I hit 120% (awkward to unrack and get set up)
  • Working set: 5 x 2 at 80% of 1RM

Superset of 3 sets:

  • 10 Pec flyes
  • 10 Close-grip Bench
  • Repeat…

Superset of 3 sets:

  • 10 Toes-to-Bar
  • 10 Push-ups
  • Repeat…
Back Squat diagram

Training Session – Week 3 – Squats

Starting Week 3 of the current 10 week training cycle.


  • Warmup and mobility work for about 20 mins.

Squats – Reps:

  • Warmup sets, adding weight each set to get up to working set
  • Working set: 8 reps at 70% of 1RM (1-rep max)

Superset of 3 sets:

  • 10 Seated Leg extensions
  • 15 Knees-to-Elbows
  • 10 Front Squats
  • Repeat…

30 Walking Lunges

Time to dust this blog off

Well, it’s been a long time since I have posted here. I tend to spend more time on my business blog (Brilliant Forge) and Twitter. But, I have decided that I need a place to share thoughts and activities from my personal life. In the past few years, I’ve also learned that a great way to stay committed to a healthy lifestyle is to share what you are doing and feel somewhat accountable to an audience of peers; people who may also be seeking a healthier lifestyle. So, I plan on using this blog to also capture my weekly training sessions. I find it helpful to track my progress, look back at the trends in performance, and use it to plan my future training cycles.

Who knows what type of audience this blog will find; but if you have found me from the professional side of my life, you may not be interested in this fuzzier personal side of my life. I’m not going to talk about tech startups, entrepreneurship, user experience, business strategy, revenue, etc. (other than in this sentence). That’s all on my business blog, and it does bleed over into my Twitter stream. But, not here. This is the weekend me, the vacation me, the fitness me; not the professional me.

So, stick around if you are the kind of person that is capable of separating work and personal life. Otherwise, you can ignore this, pull out your phone, and check your work email right now. I’m sure your boss just sent you something that’s rather urgent. Better take care of that.