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FWOD 5.11.10 (Deadlift)

May 11, 2010

Start doing and believing in the stuff that works, and do it today and forever. – Jim Wendler

Great day today at the gym.  Fasted workout with plenty of energy… until I was done deadlifting.  Then I was did, and just walked straight out of the gym.  The whole thing took me about 45-60 min, with the Z-health taking up about 10-15 minutes still.  It’s supposed to take 10 minutes, but that only happens once you’ve memorized the movements and flow from one to another – like a “bizarre form of Tai-Chi.”


  1. Z-Heatlth Neural Warmup
  2. Deadlift
    • 5 x 135#
    • 5 x 185#
    • 5 x 225#
    • 5 x 275#
    • 5 x 315#
    • 7 x 355# (Max effort set)
  3. Deadlift (Again – “Boring but Big protocol)
    • 10 x 135# x 5 sets

That finisher of 5 sets of 10 seems so light, but my hips/erectors/etc were so burned by the end!  I mean, almost full-failure (with proper form) with 135#, no joke.  Much better at a lighter weight than last Saturday when I tried to kill myself with Squats @ 185/205.

I have no doubt this will MASSIVELY improve the following: grip strength, anaerobic/aerobic (lifting) endurance, overall (peak) strength, form, the financial crisis and Barack Obama’s approval rating.

Maybe the last two were a stretch… maybe.


Southwest Chowder Soup (2 bowls… It was delicious!)

This soup was awesome.  The broth was Minestrone-like (I know you may not guess that from the ingredients…) and was so chalk-full of veggies that I didn’t think there was any meat in it… until I got to the very bottom and realized there was probably 3-4oz of round steak waiting for me after I made it through tons of cauliflower, zucchini, squash, carrots and broccoli.  Awesome side note: we used a POUND of frozen mixed veggies, rather than a cup and 2 zucchinis.

1 Medium Onion (chopped)
1 small carrot (sliced)
1 can (4 oz) Chopped Green Chiles
2 Cloves Garlic (crushed)
2 Teaspoon Chili Powder
1/2 Teaspoon Dried Cilantro
1/2 Teaspoon Ground Cumin
1/2 Teaspoon Dried Oregano
1 lb Round Steak (cubed)
2 Cans (about 14 oz. each) Beef Broth
1 Can (14 oz.) Tomatoes
1 Small Zucchini (diced)
1 Cup Frozen vegetables of choice (thawed)
Cooking Instructions:
In microwave-safe 3 quart casserole, mix onion, carrot, chiles, garlic,spices and 1 tablespoon salad oil. Cover; vent. Cook on HIGH 4 minutes.Stir in beef. Cover; vent. Cook on HIGH 5 minutes.Mix broth with water to make 4 cups; stir into beef mixture. Add tomatoes. Cover; vent. Cook on HIGH 10 minutes.Stir in vegetables. Cover; vent. Cook on HIGH 5 minutes.


Via con Dios

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