Desicion Points: The Memoirs of Eric "Big W" Williams Jr.

What i did not like about 2010:

I failed myself in a few areas which were very important to me, and i can not reclaim the chance i was given.

I had lower renewal rate with clients this year than was expected, simply because i got lazy in November.

The delay in passing the Zadroga bill stripped me of any faith i had left in this country.

I concluded that some friendships, which are not reciprocal, are not friendships.

My parents wrongfully appropriated $30,000, which was every penny of my inheritance, and moved to a trailer park in Delaware. True story.

What i loved about 2010

I saw My Morning Jacket three times, in three separate cities.

I will have seen The Black Keys twice by year's end [the July show at Penn's Landing was sublime], as i am traveling to Chicago to see them on New Year's Eve. . . .

With the same crew i saw Social D three times in 11 months, in three different cities.

Boardwalk Empire & The Walking Dead.

The Flyers' entry into the playoffs and run to game 6 of the Cup was incredible.

Satisfying the sinister, vindictive Philly kid within me was the beating of a NY Rangers team in a shootout, in the final game of the regular season, to enter the Stanley Cup playoffs as the 6th seed, and then to dispose of the NJ Devils.  Yet, the rally to beat Boston was sight unseen.  Never in my young life has a team i care about mounted a sustained comeback which lasts four straight games.

The repeal of the "Don't Ask, Don't Tell" law is a spiritual victory.  I like women, as you may know, but the repeal was a triumph for millions of Americans and a benchmark for the Obama administration.  I love women.  I desire them.  I fantasize about them.  I crave the life of the family man here at age 31, but in order to have that one must have sex with a woman.  I also crave that.

I visited my lovely aunt in Georgia for Thanksgiving.

Several of my friends had 'snow babies', so congratulations.  Snow Babies are mysteriously named, as their birth 9 or 10 months after the back-to-back blizzards we had here in February clearly has nothing to do with the moniker attached. . . .

Welcome to the world Danny and Jameson [JR]. 

Segue!  The historic Philadelphia Eagles comeback against the NY Giants, which i will refer to as "8 great minutes in professional sports", happened only a few hours after JR and i met.  I hope that my relationship with his parents facilitates and uncle/nephew dynamic, so that i can take him to Flyers playoff games with me in the spring to see, you know, if we a magical duo or something. . .

Jameson Ryan Lyons

The great revelation of my love for country music earlier this year.  
Someone cool and i discussed that Johnny Cash is the gateway for many headbangers and punks.  In my case it was true.  1999 i began to listen to Social D.  Johnny Cash from there.  Waylon Jennings and Hank III took me further.  The Dixie Chicks satiate the desire for female vocals and bluegrass remnants.  The renowned soundtrack to the movie O Brother, Where Art Thou?, which i have owned for nearly ten years, tipped me over the edge.  Numerous compilations and bluegrass records later, i wandered back to Hank III and he pointed me towards Lefty Frizzel and Buck Owens, whose names you may not know simply because George "No Show" Jones is more popular.  There is much left to taste, and Pandora Internet Radio just served me a plate of Merle Haggard with a side of Marty Robbins and a steaming hot cup of Johnny Cash.  Breakfast of champions.

Segue.  I finally read "Breakfast of Champions", by the inimitable KV.  Do you like comedy?  Do you like to laugh out loud?  Do you appreciate intelligent and tactfully placed racial humor as much as i do?  Read this book.

I attended and completed the Tactical Athlete Instructor Course/Crossfit Kettlebell Instructor Level-I in Knoxville, TN.  Met some excellent men and women and trained with old chum Jeff Martone.

Through the persistence of Adam T Glass, world record holder in the "grip strength" sport of vertical bar dead lifting, i got OUT OF PAIN and reclaimed my place as a personal trainer who is fit-for-duty.

People in my life are generous and kind and caring, and they remind me that, though humanity is ultimately deserving of the self inflicted annihilation it will suffer at it's end, there are more than enough people out there who spread good.  But we will all perish in flames, do not kid yourself.

I departed the cult i was in for about 5 years and realized that the moment i ceased asking questions about weight training was eerily close to the point in my life where my orthopedic pain levels increased to an intolerable level.

On the initiative of the named party, my relationship with James Sjostrom of Crossfit NRG, [SLC Utah] seems to have been repaired.  James was the bigger man and told me to stop being stupid and angry at him.  Thanks Jarhead.

The Gym Movement protocol and the Movement Model [how to teach the GM protocol] proved to be every bit as good as the testimonials claim it is.  For me it was far beyond 'as good as advertised', as the success is relative to the individual user and is therefore subjective, yet always surpasses previous experience with any "program" visited upon them from any magazine, or web post.

In a prediction of the future, i will tell you that after a nice Xmas morning with these two,

My exotic princess and her trusted steed

  i am going to 'lose my shit' tomorrow evening in the movie theater during "True Grit".

And in my favorite moment of 2010, at long daggone last, my homeboy and true friend of over 12 years Justin Garfield visited me, and the Beast coast, for the first time.

Mexico 2006

Short of filming a sextape with Rashida Jones and flying to NYC on rocket skates, Trusty and i had as much fun as two aging Jarheads can have.  Drug and jailhouse free, unlike Waikiki 10 years ago. 

So there are many of the events which shaped my year.  If you know me, you know that my favorite subjects are healthy eating and weightlifting, Batman, music, hockey, movies, and literature.  So, in place of the 6,000 words i can drop on those subjects, i will list for you the efforts which most impressed me this year.


My top records of 2010:
1.  "Diamond Eyes", Deftones.
2.  "Brothers", The Black Keys
3.  "How I Got Over", The Roots

Top Films:
1.  "Inception" 
2.  "Crazy Heart" [released in December 2009] is so good that it counts for this year.
3.  "True Grit", and i have not even seen it yet.

Top Sports Moments
1.  Flyers erase 3 game deficit to play the Bruins in game 7, and down 4 goals to ZERO in the second period, they summoned the great spirit and sent Boston's black and gold hockey giants home in straight up shock.
2.  The Eagles aforementioned "8 Great Minutes Of Professional Sports".
3.  Two words- Cliff Lee.

Make it a wonderful weekend for yourself and those who love you, for you know it or you don't, 'tis true, life is what we make of it.

The Most Dangerous playlist/Am I Viking?

When you plug in, you plug in.  Me too!  Rarely does anyone wearing headphones in any situation, desire to be 'bothered' by another person.  On a train, aboard a plane, in the health club, running on the trail, running the art museum steps, or while shopping at Trader Joe's, i desire not to abandon the world i'm living in at that moment to discuss anything with anyone.

I was not bothered by anyone today.  Not a soul grabbed my attention while i was at the gym, which may be a great thing as the world i lived in for 100 minutes today was a violent world.

The most dangerous playlist i have made in recent memory:
Avenged Sevenfold "Critical Acclaim"
Sytstem of a Down"P.L.U.C.K"
Shadows Fall "To ashes"
ASSJACK "No regrets" note- i am wearing my new ASSJACK Shirt right now :0
System of a Down "X"
Slipknot "Me inside"
Pantera "Hellbound & Death rattle"
System of a Down "Know & Sugar" anyone who owns the first album should know that these songs must be played back to back, similar to Led Zeppelin's "Heartbreaker" and "Living Loving Maid"
And here is where it got lethal: Slayer/Ice-T "Disorder" from the Judgement Night movie soundtrack.
The Misfits "Devil's Whorehouse"

40 minutes of metal, fueling the nice upper body testing/training session i had.  It made me want to smash windows, rip people's faces off, set fire to buildings, and pillage/plunder until my belly was full and the thirst for blood slaked.  So nice i listened to it twice.
If i were a viking. . . .

 

. . . . this would be my trusted partner.

 

He appears friendly, and he is a big giver of love, but if he were trained to obey his instinct and kill me a boar for evening chow, he would not photograph so nice, eh? 

Recently, great things have been happening in and around your host, Bigger Will.  

-My client Doctor Bravo is smoking PRs like dry rubbed ribs every time she deadlifts or performs lat pull-downs and chest pressing.  

-Presicion Kettlebells' Mike Barbato just squatted 290 with at least one more set in the bank, and deadlifed 435 last Tuesday.  He weighs 197 lbs.

-Renee has lost over 100 lbs.

-Mike Rush USMC/MNPD has gained almost 23 pounds of muscle since April.

-I hit intensity Personal Records in my clean and jerk on Wednesday, and on my hang cleans this morning.  

Details: Wednesday the barbell clean and jerk tested awesome so i moved around to see if it would test better.  I took a stance with my hips rotated slightly out, my right foot staggered 2-3 inches back from my left, and my right hand slightly wider on the bar than before.  The result?

135-145-155-165-175-185-195-205 for singles.  205 was my one rep maximum lift, or, the absolute most weight i could lift with no effort.  And then. . . 

210-215-220-225 for singles.  Yes, a 15 pound increase in my one rep maximum strength with no effort.  Or, a 7.3% increase.

Today?  Your buddy Large Will performed all reps of the hang clean, with the same asymmetrical stance, at 88.5% relative intensity for 10 minutes.  A Personal Record in reps performed at a higher intensity than previously known.

The plan?

Just consumed 8 eggs and two sausage links.  6 hours of sessions tonight at Kettlebells 4 U, Flyers Vs. Rangers tomorrow at 1300 hours, all my X-Mas shopping is done, and i am 140 pages into Cormac McCarthy's Blood Meridian.  If i am half the beast he is, you should fear me.

Just kidding! Go make it a great weekend.

Free Personal Training for January 2011, do you qualify?

I am sure to sound like Crazy Eddie, or a carnival barker as i promote this, but this will be the first time i offer a sales package like this so allow me some room for goofiness, please.

The studio i train out of in Paoli is located one block from the Paoli train station and offers free parking around the clock.  We never have more than three clients in the studio at any time, so as to maintain the intimate environment a private personal training studio is known for.

The studio is named Kettlebells 4 U and it houses my business, Authentic Strength Training.  My hours of availability are Monday, Wednesday Friday from NOON-830PM, and Tuesday/Thursday from 0930-1PM.  I have been a successful personal trainer since September of 2002 and my recent experiments with clients have proved thoroughly effective.  My client Renee has lost over 100 pounds in 2 years and 36 pounds from this April through last week.  Astounding!

As part of the promotion to, in all honesty, drum up business and make money [what else?] my partner Gary and i have agreed to offer 8 sessions free in the month of January with the purchase of ten 45 minute sessions to be used from February 1st-March 15th.  It is quite a simple stipulation: purchase ten 45 minute sessions at the standard rate of 500.00 and after completion of the complimentary 8 sessions, we will begin to run through your purchased sessions.  Our aim to provide a ten-week training module that will allow you to springboard onto the path of a righteous, sexier body and improved quality of life through the training of quality movements and the use of the amazing Gym Movement protocol. 

I am sure you have been tantalized.  And i am sure that major financial decisions are made after the convening of heads-of-household and checking the bank books.  Please marinate on this offer and email me for more information: kettlebelltrainer@gmail.com

If you are interested in bringing in a partner to slice the cost of the ten-pack of sessions by 20%, please confer with your intended compadre and notify me of your interest via email or phone call. 

I will be making sales for this offer available to debit/credit card purchase as well as checks from 15 December to 5 January, only.  This is a "steal of a deal" and there are no stipulations other than the sessions purchased being used by 15 March.

Enjoy your week, and get back to me when you have time.

Thank you so very much for your previous commitment and i hope to see you again soon!

Best,
Will

Hank III birthday hollerin'

Sunday 12 December was Hank Williams III's 38th birthday.  Here are two videos that give you insight into what the Texas-born, east Tennessee resident rebel gets into at his live shows.

Hank III and the Damn Band


ASSJACK, some of the same musicians as the Damn Band but it is the harder side of the crew.  Their 2009 CD is sick.  Straight up Slayer-status death metal.


And in a third plug. here is a look at how the man lives when he's not on the road keepin' it real.

Villainous Ascension

"The Wolf at the door" Dr. Daniel M. Kane MD

"The Dark Place" Brett Jones MS CSCS

"Section 8" -old military term

All of the aforementioned phrases can describe what i feel from time to time.  What you may have felt, or may even feel right now.

"Numerous studies have pointed to people's feelings of happiness correlating to how much control they feel they have over their lives" -frankie Faires.

"Just Do It" -Nike slogan of the 80s and 90s.

"Don't worry, be happy"-popular song and phrase related to Bobby McFerrin.

But what if the rising of the villain within, the knocking of the Wolf at the door, or the ability to Just Do It seems so freakin' out of reach that the option to retreat into one's self becomes the chosen path?  I have said before that i feel as though i am always exactly where i am supposed to be.  And i still believe it.  I continue to think that progress every day is a possibility and though we may make progress in a different direction each day, we can be better than before if we choose to. 

But i chose to retreat. 

The last few weeks have been tough.  They have been tough due to a few simple factors i have absolute control over yet i have chosen to "slip".  My nutrition has been defined by a caloric abundance, not great for a guy who really needs to stay within the 230-240 pound window.

My sleep has been chaotic as i have stayed up late and watched too much TV since Halloween.

My business has not taken in the desired amount of sales revenue and has therefore suffered.

And when compiled, and looked at under the microscope that is my own harsh self judgement, i appear to be one big 256 pound disappointment.  I have to right the ship.  I have to use foresight.  I gotta get back 'in the groove', one move at a time.  If everything is a shit test then i am a C student for this semester.  Average.  I am on par with all the other times in my life where i slipped.  I see it now, as it happens, rather than not seeing it until i am deep in the hole, but i am even more dissatisfied with myself as i know what i am doing wrong, i simply have chosen NOT to bring it back around. 

The only thing i could do today in order to put myself in a place where i feel like i have control was to challenge myself with a goal and try to meet it.  A simple goal.  Add some stress and hope that my body resolves it. 

Since i latched onto Gym Movement protocols and took the safe route to a better body and mind, i have only disregarded the elements of effort once.  In June i performed a ten minute kettlebell snatch test with a 24kg bell and went past the "Elements Of Effort".  I scored 202 reps in about 10:45.  Not bad.

So today, i used the minimum amount of distress and pushed into the elements of effort for 5 drills in my workout session in order to lift 30,000 pounds as fast as i could.  I tested and recorded all the data.  I was breathing hard, grunting, pushing past tension, and squeezing reps into sets that should have ended before any of that stuff happened.  But i knew that this was not common for me, in fact it is wholly uncommon these days, and even though i was intentionally distressing myself, most of the sets tested well.

Enough about my sad, sad state.  Here is what happened when i invited the Dire Wolf into my cabin.

Two handed triceps extension from high cable pulley:
90-130 pounds, 7 sets, 6:20 time.
Volume 7,840lbs.
Intensity 60-86%
Density 24.47%

Clean and Jerk with an asymmetrical stance:
135lbs. for 5 sets of 5, 9:18 time.
Volume 3,375
Intensity 65.85%
Density 56.47%

1 Arm dumbbell rows from a supported lunge position:
45lbs, 5 sets of 10 reps each arm, 4:23 time.
Volume 6,750 lbs.
Intensity 45%
Density 49.06%

1 arm kettlebell press from scissor stance:
44lbs, and 35lbs., 5 sets of 10-12 reps each arm, 7:05 time.
Volume 4,290lbs.
Intensity 46-58%
Density 48.23%

1 arm kettlebell snatch from asymmetrical stance:
44lb. bell, 10 reps each arm for 220 reps/11 sets, 15:01 time
Volume 9,860lbs.
Intensity in reps/minute pace = 90%
Density 49.83%

Total Volume in 50:00 32,035 pounds.\

I feel better but working out is such a minor thing that i can only tell myself that unless i pull it together and use this as a springboard, none of the work means anything.

And since it was competition day, where i disregarded the Elements of Effort, i cannot count any of these numbers as Personal Records.  And they will only mean something if i am better tomorrow than i am today.

Thank you for dropping in.  For a true view of a PR visit my previous post!

Time to hit the showers and keep looking up. . . .

Intensity [relative difficulty] Personal Record

Doctor Bravo:
She hits PRs again, and again. 

How does a woman who weighs less than 135 pounds and spends most of her time in a lab coat and goggles deadlift 206 pounds for two reps and rock out to Social D in her Batmobile?  I can only tell you about the former.  The latter might have to do with her upbringing in the gritty city of Columbus, Ohio.

Monday 12_6_2010 @ 1815 hours
Sumo deadlift 5,154lbs. in 4:57 for a Volume/Density PR at 32.25% work time in a 5 minute block for 5,154 pounds in only four sets [the volume is her total weight lifted, the density is the % of the TOTAL time spent working].

Wednesday 12_8_2010 @ 1715 hours
Sumo deadlift Personal Record for 100% Intensity/1 repetition maximum lift is 200 pounds.
We tested her movement and made sure that the loads [weight on the bar] were appropriate and we took off!
146 x 2
151 x 1
156 x 1
161 x 1
166 x 1
171 x 1
176 x 1
181 x 1
186 x 1
191 x 1
196 x 1
201 x 1 PR, new 1 Rep Max!
206 x 1 Another PR, a new standard for her 1 rep max [1RM]
206 x 2 [1 rep, rest :15, another rep] Holy multitudes Batman!  206 for two?  PROVE IT.

Fine, here it is. 

Oh and by the by, we use Gym Movement protocols to find out what movements are worth training. . . . .

24 hours of unremitting rants: Facebook cartoon profile pictures

OK, i just read the news about how cartoon characters as Facebook profile pics will raise awareness about child abuse.
Read more about the goal here

Excuse me, but, well, i don't think so.

There is someone i know, a user on Facebook whom i used to live with, and she will attest that there was a child who was being abused right under our noses and we had no idea.  No idea at all.  This little girl was beaten to death on Christmas eve in the town home we all shared for months until she and i broke up and moved on, prior to the final incident.

My input? Pay attention to your surroundings and maybe don't be scared to say something.  Offend your friends, neighbors, or in our case, roommates, if you think there is something evil happening.  And no i am not a Christian but i do believe in Evil.  Corporal James Clark and i had a discussion about this at range 407A.

I'm not so sure finding out what TV show you liked as a kid may result in anything more than some people feeling good about themselves.  Have you ever felt responsible for a child's death?  Have you ever watched a person's life disintegrate after they take their child off life support on Christmas morning?  I know a bunch about the former and my old girlfriend/roommate knows about both the former and the latter.  What i can tell you, what i am clearly asking you, is to evaluate any situation which alarms you and involves someones safety.

My dad claims that he was abused pretty hardcore as a kid, and i know that i was abused, in an indirect fashion.  My dad slapped the shit out of my mom at least twice that i can remember.  That is simply what i can recall.  The verbal 'abuse' my dad laid on my mom is what shaped me more than anything else.  Also, the man who was my godfather is an accused child molester who has been in hiding for almost 20 years.  I have no recollection of any abuse to me and he never had time alone with my only brother, but i do recall my mother, father, and grandmother sitting me down and asking me if there was anything i could recall in 'uncle' Bill's behavior that hurt me.  I can't recall anything and do not feel as though i have buried anything.

My buddy was raped by two men when he was at school overseas, as a child.  Another pal was raped by a man when he rode his bicycle to the shop to purchase what he hoped was a rookie card from a famous MLB outfielder.

Neither of these chaps pressed charges or made the information available to their parents, yet they found enough strength to tell me.

If there were a stipulation that Facebook founder Mark Z. was going to donate a $hitload of coin to child abuse awareness research, or something, if everyone on the site changed their pic to a cartoon character, i would be less indignant.  And i know you changed your picture because you believe it will help, but please think about what i have said and reevaluate the effectiveness of what you did.  I like the fact that it makes you feel good, and that you care enough to have read the news and made the switch.

But in truth, you likely have changed nothing but your belief in yourself.

And for the record, my favorite animated character was Raphael from the TMNT.

Eternally though, my favorite character who is a drawing is Batman.

Proliferation of Progress and the distraction of sex

I got all wrapped up in some serious messiness.  All i can think about today is sex and my approach to training at 1100AM was skewed.  I was up late last night watching football and my first client required me to leave my house at 0525.  I certainly ate enough last night to fuel today.  My goodness.  And i ate some chicken breast with a Moroccan seasoning that is making my sweat smell very. . . . distinct. 


But in accordance with the Holy Grail of Perpetual Progress, the Gym Movement product line, and the laws in place long before i was in the womb 32 years ago, i hit a Personal Record in my lifts.

If you do not believe in progress every day, let me give an example: The DVD

I thought to myself about halfway through my session, "You are tired, you won't PR in anything today, though movements are testing well".  It appeared as though i was going to dishonor The Movement, i was going to let my people down, i was going to cop out, as i have done so many times in my life.  Even my dog would have been disappointed in me. 

That is not how it works, and i did not leave the club when i felt tired.  Nor did i run bull-headed towards another drill and force myself, with loads of effort, to do more work.  Nope.  Not today.

Today when i got tired i just tested some flexibility stuff, trained some body weight drills, drank some water, and then went back to the iron.

I recalled a photograph that i saw on the internet today, of a personal trainer in such SICK shape that it was what sent me to the health club in the first place.  I recalled and thought to myself "Does every session begin with the goal of a PR?"  The answer is 'no'.  The session, or lesson, begins with a set of movements to test, and beyond that the Gym Movement Protocol takes over.  Data collection, analysis, reformulation, execution.  Find what tests well, change what you can, to see if it may test better, and then train the heck out of it.  The physique in the picture reminded me that more is at stake with my training than honoring a school of science i now study under.

My mood, my appetite, my pain levels, my self image, my happiness [directly related to how much control i believe i have over my choices], my sex drive, my schedule, my income, my choices, etc., etc.

These are all associated with how weight training proliferates and today i saw something previously unseen.  Or maybe i was viewing it from angles i had not visited prior.

It is not about hitting a PR every day.  That shit just happens :)

It is about following the protocol.  Observe the signals, record the data, make the adjustments.  Personal Records and Perpetual Progress markers will follow. 

So when i almost quit, i did not.  That may even be a PR.

1 arm dumbbell rows, from supported position, using different weights and speeds from left to right:

Volume PR 8,080lbs./11:00

Intensity 60-70%
Density 26.66%

Hang Cleans with an symmetrical stance, staggering the hip i had surgery on:

Volume PR 2,295lbs./8:30

Intensity PR old 1RM was 150, new 1RM is 175, trained today at 77-95%

Density 10.98%

Cable shoulder extensions, from a lunge position [I rest my belly on my front thigh], different loads on each side:

Volume PR 3,455lbs./11:35

Intensity N/A
Density 20.87%

And i wrapped up with Pantera on my iPod and dinner on my mind.  Tonight, more chicken breast [it's cheap!] with Moroccan sauce [it's unique and yummy], watch last night's episode of Fringe on DVR, and go to bed early.

Tomorrow, i am testing myself at the steps of the Philadelphia Museum of Art.

Who wants to join me?

Yo! Microphone check 1-2 what is this?

Big Willy in the health club with the roughneck business.

-Lift against gravity
-Had too many cavities
-Got more muscles than an Irish catholic family

No need to sweat a kettlebell to gain some type of fame
No shame in my game, but i'll never be the same

Pounds upon pounds upon pounds is what i hoist
You want to hate on Willy cause your girl is getting moist

I lift weights in bare feet so i can feel it in my calves
Messing 'round with Willy gets you sliced all up in half

I never partial rep 'cause i'm not a partial rep'er
I drink a lot of soda, call me Diet Dr. Pepper

Refuse to compete with some whack competition
Your game is lacking cred so double-check your game commission

I never ride the rails thinkin' it's all about Willy
Even though deep down in Philly City Hall can get chilly

I just do my best to like, go all out
Some might even say this massive white boy's buggin out!

Wednesday 1 December, check in at 2023 hours

Clean and Jerk
All single reps tested better and better and better until i found where my body wanted to train.
135lbs., 155, 165, 175, 185, 195 all singles reps, testing awesome.
So i went to my 1 Rep Maximum number [205], my 100% intensity, and one reps tested better than anything yet.

So then i tripled it.  Yes, i did three reps with my 1 rep maximum from October.

So then i put more weight on the bar.

My new 1Rep Max is 210 lbs.  Thank you very much Gym Movement.

Volume/total weight lifted 2,850 lbs./16:00

Personal Record [PR] Intensity, new 1RM.

So then i worked the cleans and hit another PR.  I took an asymmetrical stance, with my right foot [hip] staggered back a few degrees.
195 x 2, x3, x5 [PR], x5, x5
Volume = 3,900/10:45
Intensity = All reps at 92.8% [Personal record]
Density [percentage of the total time spent lifting the weight] = 27.02%

So then, i went Hollywood and did some weapons maintenance

Alternating block of 1 arm and 2 arm rope press downs [triceps contraction/elbow extension] and varied grip chin ups:
Press downs Volume 6,510 lbs. [Personal record], Intensity = Most reps at 71%
Chinning Volume [reps x body weight of 245lbs.] = 7,105lbs./29 reps. [PR in speed of reps for one set where i pulled 5 reps in 9 seconds]
Total block density for 14:15 is 21.32%

As you can see, i am clearly buggin' out.  Multiple PRs.  That is simply what we do.