Inner Peace

Have you done what you dreamed you would?
Have your dreams been replaced by regrets?
You didn't achieve what you dreamed of because you got injured, someone else got the scholarship, you had to get a job, had to look after a family member.
Shame. Too bad. So sad.
Deal with it. You're not the first first person that has had roadblocks put in their way. Life is all about choices. It's about making decisions and living with them.
There may be regrets, but they should be minimal and remembered only for educational purposes. Get rid of any emotional attachment to the worst bits of the past. Focus on what you can do now. Where can you go from here?
If you are over 25 and you haven't been training full time with the goal of being an Olympian, it's probably not going to happen. (of course, I don't know your circumstances).
If you can let go of the past dreams, then you have a chance to make new ones that you can achieve. They may be more modest, but if they really focus on what is deep down in your guts, then it will be worthwhile for you to pursue.
It may not be a gold medal at the Olympics, but perhaps it can be a gold medal performance.
A life lived by looking at what you missed out on, is a life not lived. Focus on what you do have, and what you can do, and you will have a life that is lived.
Seek it, Find it, Never Yield.
Fight! ... Win!

Workout 36 37 38

Last week was Max week for 531, so I thought I'd just post the achievements:
[All weight in KG].

Workout 36:
  Deadlift: 130x2 [Double Overhand Grip - Sumo Style]
  Dips: 20 rep set. 41 reps in 3 Sets.

Workout 37:
  Bench: 81x3 [Narrow Grip] > Went ok. Didn't strain too much. (No Spotters).
  Inverted Row: 20 rep set. 42 reps in 3 sets.

Workout 38:
  Squat: 115x4 [Below parallel. Low bar position is hell. Will need a lot of work. Upper back is weak link].
  Press: 55x4. [Getting better].
  Chinups: 13 reps. [Been a long time since I could do 13 straight].

Not a bad week over all. One step at a time will get me back to more respectable figures.

Deadlifts will progress quickly once I go back to mixed grip regular style. Just making sure that my form is good enough.
Squats will go up too. My back is the limiter at the moment. Not used to proper low-bar position. Legs are doing the weight easily.
Bench will probably take a while as I try to get focus on my notoriously weak triceps.

The little engine that could keeps chugging along...

An Interesting Point of View

The first post of the week features an article I found interesting.
You can make up your own mind about it here:
http://takimag.com/article/never_trust_anyone_who_hasnt_been_punched_in_the_face/print#axzz1XL0fbs4n

KIS

Something has been sitting in the back of my mind for the past week or so. It's been like a small thorn embedded in my foot. You don't feel it all the time, only when there is a bit of pressure on the spot.
Well, I finally started to give it some attention.

I have been so caught up in trying to somehow include all my conflicting goals and workout options that I broke my own programming principle number 1: Keep It Simple.

It's not always possible to have a really simple program, but 90% of programs should be simple.

Goal: Get Big\Strong? Use Basic Barbell Exercises. Squat, Deadlift, Press, Bench, Row, Chin.
Those exercises pretty much cover the bases. Perhaps you need a little bit of accessory work.
But, it should be supplemental.

I've started working this into my workouts, and it will be more visible in the next cycle.
Guys like Dan John, Jim Wendler, Mark Rippetoe, Bill Starr have layed the foundation.
All we really need to do is build on it.

Will there be more Bodyweight and Kettlebells in the future? Yes.
(Even in the Barbell program, there will be some bodyweight work).
But, for now, I think it's best to focus on one goal at a time. And maybe a supplemental goal.

Goal: Get Strong. (ie Back to strength levels I had before my country shift).
Supplemental: Get Bigger.
Tools: Barbells and Food.
So, the next couple of weeks will determine the success of the approach.

Workout 35

Warmup: Mobility.
               Some bodyweight.
Workout:
     Squat: 50x5, 65x5, 85x3, 96x3, 108x4
     Press: 20x5, 30x5, 40x3, 46x3, 53x3 (final set was a bit high die to lack of weights)
       Alternating with 12 reps of band face-pulls
     Press: 20x20
     Chinups: 12-, 6-, 5-

A good workout. Solid work, Progress still ok.

Note: I'm considering moving some of the CC work into the warmup to be able to keep the workout simple.
         "-" after a number indicates a negative final rep (eg 12- = 12 reps + negative to finish)

Simplicity Is Best

I've read thousands of articles on training, and probably put together thousands of training plans. Most of the plans were only used a few times, if at all. I learned from this.
What I learned was that most people are lazy. It doesn't matter if you work out a fancy 12 week double progression or conjugated periodisation. Most will simply stop using it after the novelty wears off, if at all.
So now my training advice comes in bite-size chunks. Fitness-tweets if you will.
Drink more water.
Eat fewer carbs.
Walk for 15min every day.
Do a push, a pull, a squat and a hinge every workout. And some core.
What about sets, reps, rest periods, % of max? I don't really care. If a person actually does follow through on the advice, they will improve. If they eat fewer carbs, or walk every day, they will get some results. If they like that and decide to ge more serious, then we can talk. If the don't then I've avoided spending my time and effort creating a plan for nothing.

If you decide that simple and sustainable is what you want, and you're willing to put in the work check out info from the coaches that know how.
Check out Mark Rippetoe, Jim Wendler, Dan John. They have plans that you can easily follow. Calculator, stopwatch and numerous exercise machines not required.
Oh, when I say 'easily' follow, it has to do with mental energy. Rest assured that you'll need a lot of physical energy...