Workout today, Year End Goals

Lowering the squat weight is frustrating.
But, squatting w/o a belt, I had to do it.
Squatting beltless is weird at first. Beltless squats utilize the mid aps, whereas belted squats felt like they worked the outside abs a whole lot more.

My abs definitely feel like the weak link now that I've switched to squatting beltless.
Today's workout:

B Squat (w/o belt): 280 x 5s x 5r (SO F*CKING LIGHT! ARHGUHGUGUHG!)

Bench: 202.5 x 6s x 5r (felt good)

Standing Barbell Bicep Curl: 102.5 x 8s x 5r (felt real good, almost too easy)


By the end of the year I will:
-OH Press 200 lbs
-Curl 135 lbs
-Deadlift 500 lbs

(Great Bench, Weak Squat) 17 August 2010

Today's Workout:
B Squat(NO BELT): 315 x 3s x 5r

Bench: 200 x 6s x 5r

Cooldown: Swimming



This was the same weight I squatted last time, but felt tough.
Squatting w/o a belt is tough. You feel the bottom abs working more. Other abs working less. But, net effect, beltless is tougher.

Was very happy with bench. Originally planned on 197.5 x 3-5s x 5r.
Had to bump it up to 200 when I couldn't find my fractional plates.

couple workouts.

Haven't been good lately about entering workouts as I do them. So here they are.

11 August 2010.
(Squatting w/o belt)
BS 315 (no belt) x 3s x 5r
Bench 195 x 5s x 5r (felt easy and great)

12 August 2010
(Deadlift weight low bc I was doing double overhand, more grip training than true DL'ing)
Deadlift 285 x 5s x 5r
Bicep Curl 100 x 8s x 5r (Wanted to introduce a lot of volume, but without the light weight required for higher rep sets)

Minor Economic App of Program from last Post

(THIS EMAIL REFERS TO THE PROGRAM IN THE LAST BLOG POST)


Did you ever read about how some markets can't equalize that well?

For instance, farmers (in England, before massive subsidies) always produced too much or little since information wasn't that good and there were inherently unknowable factors? (weather, war, etc.)

In a program I just wrote I used really simple math, REALLY SIMPLE simple addition, but I think the premise could be used to illustrate the unknowable factors and the associated difficulties in market equalizing.

The program had the computer use random integers to try to find a sequence that added up to 6.
If the sum of the sequence went above 6, the computer got to remove the last integer, until the sum of the sequence was below 6.
If we are using little numbers to find the sequence, the little numbers could represent a world where every factor is a mostly knowable factor.
(For instance, Farmers know they'll need x seeds, y acres of land, z tractors, etc.) Consider arriving at "6" to be an equalization of the market.
In this scenario the computer executes and we get:

[1]
[1, 2]
[1, 2, 2]
[1, 2, 2, 3] (EXCESS 1)
[1, 2, 2]
[1, 2, 2, 2] (EXCESS 2)
[1, 2, 2]
[1, 2, 2, 3] (EXCESS 3)
[1, 2, 2]
[1, 2, 2, 1] (FOUND IT!!!)

So, the computer went in excess 3 times, and then found the solution. Metaphorically, the market equalized.


Now, let's introduce some bigger, less knowable factors into the farmers wheat market.
War, drought, alien invasion, these are bigger factors then minor weather changes or minor increases in labor prices. So, they'll be represented by higher numbers. The minor factors are still there, but now they're accompanied by those aforementioned bigger factors.
So, instead of just minor factors represented by the integers [1,2,3], our new list will be [1,2,3,4,5] (4 and 5 representing the new huge factors).
Look how long it takes our market to equalize this time.

[2]
[2, 5]
[2]
[2, 5]
[2]
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 3] (EXCESS)
[2, 3]
[2, 3, 5] (EXCESS)
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 3] (EXCESS)
[2, 3]
[2, 3, 4] (EXCESS)
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 3] (EXCESS)
[2, 3]
[2, 3, 5] (EXCESS)
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 5] (EXCESS)
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 4] (EXCESS)
[2, 3]
[2, 3, 3] (EXCESS)
[2, 3]
[2, 3, 3] (EXCESS)
[2, 3]
[2, 3, 4] (EXCESS)
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 4] (EXCESS)
[2, 3]
[2, 3, 1] (FOUND IT!!!!!)


In a world of much less perfect information, markets did a HORRIBLE job of equalizing.

Shotgun Solution

(I'm not sure anyone has ever gotten as excited as I get about writing really simple and really bad code)


My favorite biology book, "Out of Control: The New Biology of Machines, Social Systems and the Economic World", has a great section that describes the thermostat as the seed of Artificial Intelligence.

In some very, very narrow sense the thermostat was, well, not self-aware, but at least capable of continually responding in pre-defined ways to a constantly changing environment.

I've written a very simple program that uses a thermostat style principle to "shotgun" a solution to a problem.
The computer is tasked with finding a sequence of integers that add up to 6. However, the integers must be chosen at random.
Randomly chosen integers might add up to 6, but even more likely is that the numbers will jump straight from 4 to 7, and the computer (since only positive numbers can be chosen), will now be unable to find a sequence of numbers that add up to 6.

This is where the thermostat principle comes in.

A thermostat would turn the heating off when the temp reached, or jumped above, the target temperature. And so my program, when it adds a number that raises it above the goal number, will delete the last added number so that it is once again below the goal number. (Just like the thermostat temporarily turns the heating off, my program temporarily turns the adding off).

Small numbers result in shorter sequences since the computer is less likely to exceed the target number.
Large numbers introduce more volatility.

Here's the sequence when the computer randomly chooses numbers from the list [1,2,3] in order to find a combination that adds up to 6.

[1]
[1, 2]
[1, 2, 2]
[1, 2, 2, 3] (EXCESS 1)
[1, 2, 2]
[1, 2, 2, 2] (EXCESS 2)
[1, 2, 2]
[1, 2, 2, 3] (EXCESS 3)
[1, 2, 2]
[1, 2, 2, 1] (FOUND IT!!!)

We can see that three times the total exceeded 6 and the computer "turned off" the adding and removed an integer(s) until the total was below 6 and hence, again possible to reach by adding a number.

If we introduce bigger numbers, changing the list of potential numbers from [1,2,3] to [1,2,3,4,5] we should have greater volatility. I'm using volatility here to mean more excesses and more self-corrections.

And, voila!

[2]
[2, 5]
[2]
[2, 5]
[2]
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 3] (EXCESS)
[2, 3]
[2, 3, 5] (EXCESS)
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 3] (EXCESS)
[2, 3]
[2, 3, 4] (EXCESS)
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 3] (EXCESS)
[2, 3]
[2, 3, 5] (EXCESS)
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 5] (EXCESS)
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 4] (EXCESS)
[2, 3]
[2, 3, 3] (EXCESS)
[2, 3]
[2, 3, 3] (EXCESS)
[2, 3]
[2, 3, 4] (EXCESS)
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 4] (EXCESS)
[2, 3]
[2, 3, 1] (FOUND IT!!!!!)

WAY MORE VOLATILE!

But the goal of finding a combination of numbers that add up to 6 was still reached.

The code for the program is below.

#Goal: To create a shot-gun solution/combination of finding \
# numbers that add up to 6.


import random

the_list = [1,2,3,4,5]



def implement_shotgun():
answer_combo = []
while sum(answer_combo) != 6:
if sum(answer_combo) < 6:
r = random.randrange(5)
answer_combo.append(the_list[r])
print answer_combo
if sum(answer_combo) > 6:
answer_combo = answer_combo[:-1]
print answer_combo

implement_shotgun()

lifting today

Good lifting session today.
Decided to squat without the belt for awhile.
Squatting without the belt gave my abs a HUGE workout, or at least a different workout than they're used to.


Today's workout:
B Squat (without belt): 315 x 3s x 5r
Bench: 195 x 5s x 5r

I wish . . .

I wish Kurt Vonnegut wasn't dead.

I wish I was smarter.

I wish I could see my grandmother again.

What do you wish for?

Lifting lately

Couple changes:

-Have started adding higher rep, but lighter weight, deadlifts to the end of every other workout. These are done double-overhand. This maxes out the grip work, but is light enough that the back isn't so strained I can't do anything the next day.


Last workout:

B Squat: 322.5 x 3s x 5r
OHP: 137.5 x 4s x 5r
Deadlift (double overhand): 280 x 4s x 5r

Cardio:
Swim 10 laps



Tomorrow's Workout:
B Squat: 325 x 3s x 5r
Bench: 192.5 x 3s x 5r (4s if it feels easy. It should).
Bicep Curls: 90lbs x 5s x 10r
Cardio: See how we feel. Either running or swimming or elliptical.

Sieve of Aristophane!

Sieve of Aristaphane, I have conquered you!

After f'ing around at odd times for the past week, and getting a little frustrated, I suddenly programmed a functioning Sieve of Aristaphane in 20 minutes.

Code is below.

#The Sieve of Eristaphanes



high_end = int(raw_input("What range of numbers should we examine? From\ one to ______?"))
high_end = high_end + 1
the_range = range(2,high_end)
the_range = list(the_range)
the_primes = the_range

divisor = 2
global divisor

def eliminate_non_primes():
for x in the_range:
if x%divisor == 0 and x != divisor:
the_primes.remove(x)
divisor +=1
global divisor

while divisor < high_end/2:
eliminate_non_primes()

print "Divisor equals",divisor


print the_primes

Temp Training Adjustments

Biceps:
switching back from high-weight sets of 5 down to lower weight sets of 10's. Specifically, my last workout was 110 x 4s x 5r.
I had to lean back excessively on last reps of 3rd and 4th set.
For the next week or two I'll go back to high volume. Then I'll cycle back to heavier weight, lower volume.

Bench:
I've reset to a lower weight. Still doing sets of 5.
Since it's a lower weight I've added on another set. 4s x 5r instead of 3s x 5r.
Today I did 190lbs.
Need to continue making solid gains, bench will be tested in meet in September.

Gettin' my Groove Back

Squat is still below past performance, but it's making a comeback.

Benching 190 x 4s x 5r felt EASY, but then again, it should.

Deadlifted high volume, low weight today. Double overhand grip. Did it as a grip exercise more than a back exercise.

Workout looked like:
B Squat: 320 x 3s x 5r
Bench: 190 x 4s x 5r
Deadlift: 275 x 4s x 5r (double overhand grip)


Lifting Goals Tomorrow:
B Squat: 225 x 10s x 5r
Pushups: 10s x 10r
Bicep Curls: 90lbs x 4s x 10r
Cardio: 30 mins elliptical, beat 468 calories

Meh . . .

Squats sucked.
Bicep curls rocked.

Squat: 305lbs x s x 5r

OHP: 150lbs x 1s x 4r
150lbs x 1s x 2r
150lbs x 1s x 1r
150lbs x 1s x 1r
150lbs x 1s x 1r
150lbs x 1s x 1r

Bicep Curl: 105lbs x 4s x 5r (Felt so easy I did a 4th set).

Power Cleans: Hello, Old Friend

Short workout today.
2 exercises.

Power Clean:
D1RM - 190lbs

Overhead Press:
145lbs x 3s x 5r


Felt good to do power cleans today. Thought I would go heavier than 190, but whatever.

:

I'm in the "dark days" John Broz talks about.

Lifting all the time and all my lifts are going down. It always hurts to walk.

The weirdest part is the emotional end of it. Broz talked about it, but I didn't think it would hit me that hard. I'm a pretty laid back, relaxed person who's happy almost all the time.

But lifting like this, Broz warns about the hormonal downside. It's a painful draining trip.

revised schedule

Revising Schedule a little bit and making a few notes.


1) Need to start lifting in morning. Too many things come up later in the day that make it hard to get to lifting.

2) Revised the schedule a little bit.

3) Didn't hit any PR's this past week. Did hit 385 on days when I was really sore though. Not sure this was possible in the past.

New schedule is as follows:


Run Every Day we lift. Don't run on OFF days.

1) B Squat: (1RM, + 20reps @ 80%+),
Bench: (1RM, + 20reps @ 80%+)
Biceps: (3-5s x 5-10r)
2) B Squat: (1RM, + 20reps @ 80%+),
OHP: (3-5s x 5-10r)
Deadlift: (1RM, + 20reps @ 80%+)
3) F Squat: (1RM, + 20reps @ 80%+)
Bench: (1RM, + 20reps @ 80%+)
Biceps: (3-5s x 5-10r)

4) OFF

5) B Squat: (1RM, + 20reps @ 80%+)
OHP: (3-5s x 5-10r)
Deadlift: (1RM, + 20reps @ 80%+)

6) F Squat: (1RM, + 20reps @ 80%+)
Bench: (1RM, + 20reps @ 80%+)
Biceps: (5s x 5-10r)

7) OFF

Tentative Lifting Schedule

5 Day Cycle


Day 1: (NO RUNNING)
(1) B Squat 1RM + (6s x 2r @ 80%1RM)
(2) Bench 1RM + (6s x 2r @ 80%1RM)
(3) OHP 1S x 20r @5lbs greater than last completed set of 20
(4) Reverse Hyper: 4s x 10r


Day 2: (Run 5 Miles OR paced quarter miles or Row 40 minutes)
(1) B Squat 10s x 5r @(previous 1RM-150lbs)
(2) Pushups 10s x 11 reps
[B SQUAT AND PUSHUPS ALTERNATED]
(3) Deadlift 1RM + (6s x 2r @80%1RM)

Day 3: (Run 5 miles OR paced quarter miles or Row 40 minutes)
(1) B Squat 1RM + (6s x 2r @ 80%1RM)
(2) OHP (5s x 5r)
(3) Bicep Curls (5s x 10r)

Day 4: (NO RUNNING)
(NO LIFTING)

Day 5: (Run 5 miles OR paced quarter miles OR Row 40 minutes)
(1) B Squat 1RM + (6s x 2r @ 80%1RM)
(2) Bench 1RM + (6s x 2r @ 80%1RM)
(3) Reverse Hyper (4s x 10r)

Day 6: (Run 5 miles OR paced quarter miles OR Row 40 minutes)
(1) B Squat 10s x 5r @(previous 1RM-150lbs)
(2) Deadlift 1RM + (6s x 2r @80%1RM)
(3) Bicep Curls (5s x 10r)

Day 7: (NO RUNNING)
(NO LIFTING)



Highlights of this cycle:
1) DL'ing comes up twice a week
2) Squatting 5 days/week. (Up from current 4 days)
3) Includes option of subbing rowing for running
4) 2 off days/week
5) Bicep curls come up twice a week (addresses my weak tendon issue)
6) Except for day 1, none of the lifting sessions are marathon sessions.

Sh*t I could have done better, and today's workout

I am going to start keeping better track of my daily shortcomings in order to be more conscious of them and overcome them.
These shortcomings are only pertaining to diet/exercise. Moral, intellectual and other failings are too numerous to get into.

Exercise shortcomings today:
-Didn't push it hard enough when going for 85lbsx20r on OHP


Diet Shortcomings:
-Should have made a smoothie this morning and taken vitamins.


Today's Goals:
BS: 1RM + (6s x 2-3r@80%)
Bench: 1RM + (6s x 2-3@85%)
OHP: 85lbs x 1s x 20r
Reverse Hyper: 20lbs x 4s x 10r

What I hit.
Today's daily 1RM for squat ended up being 375. (Within 10% of mr PR of 395, so not terrible, but hoping for better next time).
Today's daily 1RM for bench was 225. (PR is 235). This needs to go up soon.
Did not get 20 reps of 85lb OHP. Got 15. Will attempt 20reps day after tomorrow.
Reverse Hypers felt good.

New Squat PR!!!

Been running 5 miles/day for three of the past 4 days, including yesterday.
So, understandably for someone as out of shape as me, I went to the gym today with my legs feeling like a**.

That John Broz saying kept coming to my mind, "What your body tells you is a lie."

Today's events proved Broz correct.

Despite feeling like sh*t and having a painful experience walking up the stairs, I squatted a PR at 390lbs.

SCORE!

been awhile

Been awhile since the last post.

Trips to China and New Hampshire derailed me a little bit. Now in the process of getting back on track.

Yesterday was my first real John Broz style workout. Looked like this.

B Squat:
1RM 385
5s x 1r @ 340

Bench:
1RM 225
5s x 2r # 180


I was worried the bench sets wouldn't be enough stimulation at 180. After all, I was doing sets of 5 with 200 before. Then I realized that this was a dynamic workout.

F=M*A

It was o.k. to lose a lighter weight because instead of grinding out a heavy bench (lower M), I was using more acceleration (higher A. The higher force balanced out the lower mass.

The 385 wasn't a new PR, but I was happy with it since it matched my old PR and I'm still getting back into the swing.

Miss Squatting, Blink by Malcom Gladwell

Been touring Asia for past couple weeks.
Not squatting and deadlifting leaves me feeling empty inside.

Anyway, this is an email I just wrote regarding Malcom Gladwell's "Blink" which I enjoyed a whole bunch.

*********************

"Blink" by Malcom Gladwell.

Have you read it?
It was really popular a few years ago.

There's a section on subconscious bias, in particular how subconscious sexism hindered optimal music performance by professional orchestras.
The conductors and the rest of the interview panel were allegedly open to the idea of hiring women to play certain instruments, but a subconscious sexism caused them to believe they were worse than men. When a screen was put up and the judges gauged strictly performance, suddenly the same interview panels began to choose women over men.

In the absence of overt, conscious sexism, sexism remained a major dilemma.

To me this is fascinating.
Here's why (2 reasons):

1) With Rustici, and other free-marketers, you learn that the way to get over sexism (or any "ism") is to have a greedy entrepeneur. You need a baseball team owner who cares more about green than about white/black, and then you'll have Jackie Robinson playing in the major leagues and, voila, integration is done.

But, according to Blink, greed may not be enough. In an industry lacking the easy metrics of baseball, unconscious racism/sexism/whatever-ism would be even tougher to integrate.

2) Free-marketers (most notably Rand Paul) often express the view that racist hiring practices in a business may reflect not racism of the business owners, but instead racism of the community for which the business serves. It's not that the Cracker Barrel doesn't want to hire minorities, it's that Cracker Barrel customers don't want to be served by minorities, and Cracker Barrel is responding accordingly.

If we buy into the unconscious ism's of Blink however, THIS ISN'T NECESSARILY TRUE. A hiring manager could unconsciously express his own racism via his hiring policies, regardless of the lack of racism in the community, and regardless of the potential relative utility of the applicants.

So, if these things are possible, then government intervention, such as the Civil Rights Act, could potentially remove (to an extent) racism from the hiring practice while not hurting the profitability of companies. Government intervention could be beneficial, maybe even a Pareto optimum.