666: the number of the feast

As any weightlifter knows, protein is an integral part of any diet. To this end I was picking up some chicken and whole milk the other day and you can imagine my amusement when it came time to hand over my shiny pennies that this was the amount owed:

666 receipt

Rock on!

Home time is a little closer

Before calling it a day last night I pushed out another release of my “toy” web-application, hometi.me. Thank you Capistrano!

I mentioned last month that I was intending on following the “release early, release often” paradigm with this project, but as always, life had other plans and I found myself doing very little hacking outside of the 9-5. Regardless, I believe this release provides a great deal of extra functionality and I’m content to just have gotten the code out the door.

I’ve had some great fun playing with AJAX for this release and I was pleasantly surprised to see how my understanding of this technology has increased in the past year and a half. JavaScript now has a warm place in my heart ;)

Current strength training program

For nearly 3 months my strength training has revolved around squatting 3 times a week and this is my current program:

  • Monday

    • Front squat
    • Neutral-grip chin up
    • Parallel bar dip
  • Wednesday

    • Back squat
    • Overhead press
    • Row
  • Friday

    • Front squat
    • Dumbbell bench press
    • Deadlift

All squats are done to below parallel with all free-weight exercises being performed for 3 sets of 5 repetitions, after warm-ups, with the exception of the deadlift for which my “work” consists of a single set of 5 reps.

My focus, as always, has been on periodisation: a few weeks working up from approximately 85% to 100% of my previous best followed by a couple of weeks setting new bests ending with maybe a few days out of the gym and starting back at 85% again. I find the shorter periods of progressive poundages to be easier to manage psychologically than perhaps 7 or 8 weeks of progress that I have aimed for in the past.

This program appears to be working for me: I’ve never been stronger and my intimidation of the squat has greatly diminished due to the higher frequency. I still have to leave my ego at the weights-room door though: there will also be a person who can lift heavier, one who’s bigger and yet another who’s leaner.