Wednesday, June 19, 2013

Rest Periods for Ladders

Readers of this blog no doubt know I am a big fun of using ladders to get in lots of reps with little risk of overtraining. To reiterate how ladders work, here's an explanation from Clarence Bass:
Pavel pull-ups.
Here’s how Pavel describes the technique used by special forces personnel to work pull-ups into their busy classroom and training schedule: "We would file out to the pull-up bars and perform what we called ladders. I do a pull-up, you do one. I do two, you match me, etc. until one of us cannot keep up. Then, if we still had time, we started over. One rep, 2 reps, 3, 4, 5, 6, 7, 8, 9, 10... 1, 2, 3, 4, 5, 6, 7,... 1, 2, 3, 4, 5. We totaled hundreds of pull-ups almost daily without burning out, and the extreme PT tests of our service were a breeze.
Most of the time I train alone, so the question arises... How much do I rest in between reps?

My solution to this dilemma is pretty simple. I use a rough formula of 10 seconds rest per completed rep. So if I'm doing chin-ups, I will do 1 chin, count to 10, do 2 chins, count to 20, do 3 chins, count to 30, and so on. This is not a set-in-stone system, and sometimes my rest periods will be little longer or a little shorter.

While everyone should find a system that works for them, I find that this method allows me to do quite a few reps with good form.

Thought of the Day: June 19, 2013


"You can tell the size of a man by the size of the thing that makes him mad."
—Adlai Stevenson

This quote makes a great deal of sense to me. I constantly see people getting enraged over pretty insignificant things. I choose to ignore life’s little irritations, saving my anger for those cruelties and injustices of the world that really matter.




Thursday, June 6, 2013

Thought of the Day: June 6, 2013


“We are all in fact supercreatures, but we don't allow ourselves to be. We cringe behind our defensive ordinary perceptions.”

—Elleston Trevor (aka Adam Hall), author of the excellent Quiller series of spy novels and Shotokan Karate Black Belt.


Tuesday, June 4, 2013

Musical Interlude: Astrud Gilberto

It's hard to think of a genre of music better suited for summer than bossa nova.

The Joys of Campari

Many Americans have yet to warmed to the joy that is Campari. Perhaps it is our childlike aversion to anything that taste remotely bitter. Maybe would-be John Waynes are put off by a drink that is so gloriously crimson in color, as opposed to the manly brown of whiskey. Whatever the reason, people are missing out on a truly glorious spirit.



Campari is a classic Italian apertivo with a heritage dating back to the 1860s. It's infusion of fruit, herbs, alcohol, and water remains a guarded secret. Like all apertivos, it is traditionally consumed prior to a meal to stimulate the appetite.


Perhaps the simplest, most classic Campari drink is the Campari and Soda, recently hailed by Dappered.com as "The Drink of Summer." Here's their recipe:
  • Put ice in a rocks glass (or highball if you’re thirsty)
  • Pour Campari over ice to taste (at least half Campari)
  • Top off with soda water
  • Garnish with orange twist
A close cousin of the Campari and Soda is the Americano, which adds a shot of sweet vermouth to the mix. This was the very first cocktail ordered by Ian Fleming's James Bond in the premier Bond novel, Casino Royale. 007 orders one again in the short story "From a View to a Kill." Remember, Bond's tastes in spirits go far beyond vodka Martinis.

Speaking of Martinis, another wonderful Campari drink is a Negroni. It involves equal measures of Campari, gin, and sweet vermouth. It's often served on the rocks, but I sometime enjoys serving them shaken over ice and served in a cocktail glass, Martini-style.

If you want an extra dose of Vitamin C, another option is Campari and orange juice, which is far more refreshing than you might imagine.

With summer rapidly approaching, I look forward to lounging on the patio, sipping assorted Campari concoctions, bossa nova playing softly in the background.