I've been really switching up my training to help ready myself for the Highland Games season coming up. I hope to compete in at least six games this year. I already have five planned out and need to find which one I want to be the sixth.
Everything has been geared toward explosion, so I've added Dynamic Effort-style Box Squats, Power Snatches, Power Cleans, Box Jumps and the like. I feel really strong even though I'm about 10lbs lighter than when I threw the last time. I just need to get quicker and more flexible in my midsection. As a result of my accident my body freaked out trying to protect my lower back, so my Internal and External Obliques as well as my Quadrator Lumborum are all basically locked in place. Now, this is great for my Deadlift and my Squat, but not good for powerful rotational movements, like those in the Highland Games.
I've also started throwing again. I've thrown a few practice PRs in the 28 Weight for Distance and hit a 5 foot practice PR on the Hammer and that is without the spikes. I've really been concentrating on the footwork for the Weights For Distance as I feel I leave a TON of power out of my throws. I probably just need a coach to pick apart my throws.
MY THOUGHTS ON OLYMPIC-STYLE LIFTS
I believe that the Olympic Lifts should be a part of most people's strength training regimen. DO NOT read this as me saying I think everyone should do barbell Snatches. Quite the opposite. Quick, powerful movements are integral in overall development. I think a lot of trainers are afraid to give a lot of their clients any powerful movements because of the risk of injury or lack of exercise experience.
Why not think outside of the box. Have them do single arm work starting off with dumbbells. Teach a proper single arm Deadlift, then progress to single arm High Pulls, then Cleans, then Clean and Press, then Clean and Jerk, then Snatch. Once they have become proficient at that then switch implements on them. Move onto a Kettlebell or a Barbell from there.
Now when it comes to learning the moves you do not have to be a stickler for perfect form. Remember that there are athletes out there that train there entire life to attempt to perfect the form on the the Clean and Jerk or the Snatch. I'm not saying let them round their back and protract their cervical spine, but don't worry so much about hitting that ass to grass Overhead Squat after the pulling motion of the Snatch. I would much rather be able to Power Clean 225 lbs with no drop phase of the lift than Clean 315 with Olympic form.
WHY??? If you want to be an Olympic Lifter then practice the form and get good at it. If your goal it to create bone crushing power, don't worry so much about creating a two phase curvilinear pull on your Snatch. Just grab the bar keep your spine neutral and pull the sonofabitch over your head. That will help you generate more power.
Friday, December 31, 2010
Tuesday, December 28, 2010
Power Snatches and Getting Ready for January
The Highland Games season is fast approaching, so it is time to get faster and more specialized in my lifting. I can't wait for the games in January. First, they will be in the Orlando area, so I will get to spend some time with Loren's aunt and uncle. Now, I know that sounds like a drag, but the last time I was down there for a Strength and Conditioning convention I had a blast with them. Two, I have the chance to finally make it to the As. For those of you who don't know, the As are the top amateur competitors in the Highland Games, unless you have a specialized Super A class, but those classes are pretty few and far between. I've got all the distances down, now all I have to do is win and make all the distances.
Today's Training:
Power Snatch
Worked up to 185x3 for 3 sets
Last set first rep I hit my shin right in the middle of where I banged up my shin during box jumps a few weeks ago. The adrenaline was in full effect right after, but good God did it hurt something fierce.
WOB-style swinging dumbbell Snatch:
5 sets 10 with 75lbs
Throwing Drills:
Shot Put/Stone of Strength
I really want to make 40' on this for the upcoming games. 40' has been just out of reach for the past few games because I want to stand up too soon.
Kettlebell Drills for Weight for Distance
worked with 30, 35, 45, 55
I was concentrating on footwork and speed more than anything else
Hammer Drills
16lb Sledge Hammer walking drills
I learned these watching drill videos from Eric Frasure on YouTube. I hope they help because my Hammer throw could use some serious help. I'm stuck sub-70' and I want to get in the 80s and 90s. I think a lot of it has to do with how inflexible my back and obliques are.
Today's Training:
Power Snatch
Worked up to 185x3 for 3 sets
Last set first rep I hit my shin right in the middle of where I banged up my shin during box jumps a few weeks ago. The adrenaline was in full effect right after, but good God did it hurt something fierce.
WOB-style swinging dumbbell Snatch:
5 sets 10 with 75lbs
Throwing Drills:
Shot Put/Stone of Strength
I really want to make 40' on this for the upcoming games. 40' has been just out of reach for the past few games because I want to stand up too soon.
Kettlebell Drills for Weight for Distance
worked with 30, 35, 45, 55
I was concentrating on footwork and speed more than anything else
Hammer Drills
16lb Sledge Hammer walking drills
I learned these watching drill videos from Eric Frasure on YouTube. I hope they help because my Hammer throw could use some serious help. I'm stuck sub-70' and I want to get in the 80s and 90s. I think a lot of it has to do with how inflexible my back and obliques are.
Juice and Veins Popping Out of My Neck
Ahhhh, the constant question, "What stack are you on right now?" This always makes me shake my head. Why does everyone automatically assume that I'm pinning(taking steroids)? Sure, one year ago I weighed in at 240lbs and now I'm in the low 300s, but I had previous lifting experience. I took almost 4 years off because of the accident and that is a lot of time to lose a ton of muscle mass, but muscle has memory to it. My strength has gone up a lot too, but it has all been nothing but hard work, eating everything i can get my hands on, and busting my ass whenever I can in the gym.
I had a guy walk up to me not too long ago, show me a piece of paper, and asked me, "Am I doing this right?". On the list was the names of different anabolic/androgenic steroids. I just had to shake my head and tell the guy I had no idea what was going on with that stuff.
The thing I don't get is that I don't consider myself that strong. I just passed 500 on my Squat and Deadlift, which is pretty good considering I've only been at it for a year. But, there are guys out there who lift a whole hell of a lot more than I do both raw and geared while being drug free. Scott Yard is a huge example of that.
People just don't get hard work anymore. They think that if someone has worked harder than them and is better than they are, they had to cheat to do it. I link it back to the change in sports here in America. Now, everybody gets a trophy, whether they win or not. We can't pick for sports teams because then someone would have to be chosen last. I think I was in the last generation for things like kickball and dodgeball where we picked teams one person at a time and there were losers. Hell, its survival of the fittest at its finest. "But Matt, that's not fair"
EXCUSE MY LANGUAGE, BUT FUCK FAIR. Was it fair when I got hit by that semi. Hell no, but if you want something you go earn it.
I don't get that mentality. You don't deserve anything, you have to earn it. I have people tell me, "You work too hard, you deserve a vacation". Well guess what? If I don't work, bills don't get paid, therefore I didn't earn the right to take a vacation. Darwin was right it is all about survival of the fittest. Now, with this new mentality everyone embraces it is survival of the fairest, which is total horseshit.
Now that I have veins popping out of my neck and forehead its time to go eat and get a few Rockstars to get me through the day.
I had a guy walk up to me not too long ago, show me a piece of paper, and asked me, "Am I doing this right?". On the list was the names of different anabolic/androgenic steroids. I just had to shake my head and tell the guy I had no idea what was going on with that stuff.
The thing I don't get is that I don't consider myself that strong. I just passed 500 on my Squat and Deadlift, which is pretty good considering I've only been at it for a year. But, there are guys out there who lift a whole hell of a lot more than I do both raw and geared while being drug free. Scott Yard is a huge example of that.
People just don't get hard work anymore. They think that if someone has worked harder than them and is better than they are, they had to cheat to do it. I link it back to the change in sports here in America. Now, everybody gets a trophy, whether they win or not. We can't pick for sports teams because then someone would have to be chosen last. I think I was in the last generation for things like kickball and dodgeball where we picked teams one person at a time and there were losers. Hell, its survival of the fittest at its finest. "But Matt, that's not fair"
EXCUSE MY LANGUAGE, BUT FUCK FAIR. Was it fair when I got hit by that semi. Hell no, but if you want something you go earn it.
I don't get that mentality. You don't deserve anything, you have to earn it. I have people tell me, "You work too hard, you deserve a vacation". Well guess what? If I don't work, bills don't get paid, therefore I didn't earn the right to take a vacation. Darwin was right it is all about survival of the fittest. Now, with this new mentality everyone embraces it is survival of the fairest, which is total horseshit.
Now that I have veins popping out of my neck and forehead its time to go eat and get a few Rockstars to get me through the day.
Friday, December 24, 2010
Things That Make Me Wanna Blow My Brains Out
Merry Christmas!!! My gift to you? A 310lb ball of pissed off man with Monster Absolute Zero and Ephedrine coursing through his veins and Blue Heat as his cologne.
Thought #1
I saw this ad today for PETA, which apparently stands for People for the Ethical Treatment of Animals. I like to think of it as People Eating Tasty Animals. With that in mind let me pose this question, "If we are not supposed to eat animals, then why are they made of delicious meat?" Back on track. This ad has a troll by the name of Alicia Mayer on it donning nothing but lettuce leaves to cover her (wore than likely well worn out) "lady areas". She doesn't want you to eat meat. Awwww, isn't that sweet, she doesn't want evil, dirty, bad for you meat in her body. Once you look at the ad this woman has some of the most ridiculously augmented breasts I've seen in a while. Meat is bad for you? How about those hot air balloons you have sitting on top of your chest? You sure that those are the healthiest thing for you?
Now, I'm not against breast augmentation or any other plastic surgery, but this shit is ludicrous. In fact, when done correctly I think it is a good thing. Not eating meat for ethical reasons just blows my mind. I paid my way through college as a Butcher and a Meat Cutter, not to mention I consume critters as often as possible. These PETA people have serious mental problems.
Thought #2
If you are going to Squat, then Squat. I don't want to see another 6" deep squat ever again. I watched these guys do squats the other day and it made me cringe. they have like 585 on the bar, they walk it out and they have a spotter behind the guy and on each end of the bar, so far so good. Then the back spotter places his knee between the legs of the squatter to gauge how deep the squatter should go. Unless your back spotter is a member of the sideshow of a 3rd rate carnival there is no way he is short enough so that his thigh is at sufficient depth. They then bust out like 10 reps letting the bar bounce on their back at the top of each rep.
To make it even better one of their buddies comes over with his cell phone and takes video. The guy un-racks the bar and and starts the "Squats", while the cameraman is yelling out, "Dis shit goin' on YouTube". Well I hope it does so that they can get ripped a new one in the comments section.
If your too scared to hit depth on a Squat sack up like a real man and do Deadlifts. Deadlifts are the last test of true strength and there is no cheating. Either you pick the bar off of the floor and lock it out, or you don't. It doesn't matter if you hitch or get a slow clean pull as long as it is legal in the organization in which you are lifting. It is that simple. Which leads me to...
Thought #3
Why does no one Deadlift anymore? Nothing gives you the physiological response like a heavy Deadlift. I put on a bunch of mass in the past few months without gaining much fat. You know how I did it? Deep Squats and Deads. It is really that simple. Grab the bar and yank it off of the floor and watch the gobs of muscle build on your frame. Get off the damned machines stop trying to use Ronnie Coleman's 2002 split for the Olympia title.
Until next time RANT OVER!!!
Thought #1
I saw this ad today for PETA, which apparently stands for People for the Ethical Treatment of Animals. I like to think of it as People Eating Tasty Animals. With that in mind let me pose this question, "If we are not supposed to eat animals, then why are they made of delicious meat?" Back on track. This ad has a troll by the name of Alicia Mayer on it donning nothing but lettuce leaves to cover her (wore than likely well worn out) "lady areas". She doesn't want you to eat meat. Awwww, isn't that sweet, she doesn't want evil, dirty, bad for you meat in her body. Once you look at the ad this woman has some of the most ridiculously augmented breasts I've seen in a while. Meat is bad for you? How about those hot air balloons you have sitting on top of your chest? You sure that those are the healthiest thing for you?
Now, I'm not against breast augmentation or any other plastic surgery, but this shit is ludicrous. In fact, when done correctly I think it is a good thing. Not eating meat for ethical reasons just blows my mind. I paid my way through college as a Butcher and a Meat Cutter, not to mention I consume critters as often as possible. These PETA people have serious mental problems.
Thought #2
If you are going to Squat, then Squat. I don't want to see another 6" deep squat ever again. I watched these guys do squats the other day and it made me cringe. they have like 585 on the bar, they walk it out and they have a spotter behind the guy and on each end of the bar, so far so good. Then the back spotter places his knee between the legs of the squatter to gauge how deep the squatter should go. Unless your back spotter is a member of the sideshow of a 3rd rate carnival there is no way he is short enough so that his thigh is at sufficient depth. They then bust out like 10 reps letting the bar bounce on their back at the top of each rep.
To make it even better one of their buddies comes over with his cell phone and takes video. The guy un-racks the bar and and starts the "Squats", while the cameraman is yelling out, "Dis shit goin' on YouTube". Well I hope it does so that they can get ripped a new one in the comments section.
If your too scared to hit depth on a Squat sack up like a real man and do Deadlifts. Deadlifts are the last test of true strength and there is no cheating. Either you pick the bar off of the floor and lock it out, or you don't. It doesn't matter if you hitch or get a slow clean pull as long as it is legal in the organization in which you are lifting. It is that simple. Which leads me to...
Thought #3
Why does no one Deadlift anymore? Nothing gives you the physiological response like a heavy Deadlift. I put on a bunch of mass in the past few months without gaining much fat. You know how I did it? Deep Squats and Deads. It is really that simple. Grab the bar and yank it off of the floor and watch the gobs of muscle build on your frame. Get off the damned machines stop trying to use Ronnie Coleman's 2002 split for the Olympia title.
Until next time RANT OVER!!!
Thursday, December 23, 2010
My Gains since August
Last time I did measurements was in the summer and here is my progress.
Then(Aug 4th):
weight: 285
Calves at 19.25"
Biceps: R-19.5/L-18.5
Chest 51"
Butt 51"
Forearm: 15"
Thigh: R-30" L-29"
Neck: 18.5"
Now:
Weight: 310 (bodyfat only up .5%)
Calves: 19.5"
Biceps: R-19.75"/L-19"
Chest 54" (3" gain holy shit)
Butt: 52.5"
Neck: 18.75"
Thigh: 32.5"
Forearm: 15.5"
Not bad. I like good, solid, steady gains. I'm really impressed with my chest measurement, but I guess that is what hapens when you actually train your upper body.
Yesterday was an accessory day, so I just did:
Power Jerks
up to 225x3
Single Arm Power Snatch
worked up to 130x3
Finished with tris and hypers
Then(Aug 4th):
weight: 285
Calves at 19.25"
Biceps: R-19.5/L-18.5
Chest 51"
Butt 51"
Forearm: 15"
Thigh: R-30" L-29"
Neck: 18.5"
Now:
Weight: 310 (bodyfat only up .5%)
Calves: 19.5"
Biceps: R-19.75"/L-19"
Chest 54" (3" gain holy shit)
Butt: 52.5"
Neck: 18.75"
Thigh: 32.5"
Forearm: 15.5"
Not bad. I like good, solid, steady gains. I'm really impressed with my chest measurement, but I guess that is what hapens when you actually train your upper body.
Yesterday was an accessory day, so I just did:
Power Jerks
up to 225x3
Single Arm Power Snatch
worked up to 130x3
Finished with tris and hypers
Monday, December 20, 2010
PRs and Compliments
Today was a pretty good day for me. I hit PRs and got a great compliment. My intern for the past few months came in today to drop some stuff off. He saw me in the Personal Training room and came in to say bye. I was told that he learned more from me in the last four months than he did the entire time in college. That makes me feel that I'm doing the right thing.
Trap Bar Deadlift
135 x some
225x5
315x5
405x3
455x3
495x3
545x3(Rep PR!!!)
Single Arm Snatch
worked up to 130x3
Seated Box Jumps
Hit a PR here too, but I can't put up a height because I didn't take the time to measure it.
I finished with footwork drills for throwing and called it a day.
Trap Bar Deadlift
135 x some
225x5
315x5
405x3
455x3
495x3
545x3(Rep PR!!!)
Single Arm Snatch
worked up to 130x3
Seated Box Jumps
Hit a PR here too, but I can't put up a height because I didn't take the time to measure it.
I finished with footwork drills for throwing and called it a day.
Wednesday, December 15, 2010
Bad Squats and Good Mornings...
Today has been hellacious to say the least. Water pump went out last night so I had to get up early to shower at the gym. Wake up was 3:45am and the drive into work was 19 degrees. Oh yeah, you read that right, 19 degrees in FLORIDA, its killing me.
Started seeing clients at 6am, had a straight run of them until 11am, headed over to see my son's end of the year Christmas Show thingy-majigger. First I was late, then as I'm walking up my son sees me and freaks out. He starts crying and the whole nine yards. Christmas thing gets over, then we go to the mall to go see Santa and he wants nothing to do with it. Picture was bad, not to mention I make Santa look like the size of an elf in the picture. Rushed back to work, saw one more client, trained, then saw my last client of the day. I was supposed to see two more, but I've got to get the pump fixed before sundown.
TRAINING:
Squats
worked up to 465x1. I planned on doing 3 here, but the weight felt shifty and I wasn't feeling it. I called it a day and moved onto supplementary lifts.
Good Mornings:
135x5
225x5
275x5
315x5(added Belt)
365x5
405x5 (Rep PR!!!)
At least I got some quality Good Mornings in after the crap squats I did.I had to go change and see one last client and did some Lunges with her to finish up the day.
Notice how I did not mention eating anything? Yeah, I did not, so that's probably why I felt like garbage on the squats. Now I'm gonna go fix the pump and try to eat.
Started seeing clients at 6am, had a straight run of them until 11am, headed over to see my son's end of the year Christmas Show thingy-majigger. First I was late, then as I'm walking up my son sees me and freaks out. He starts crying and the whole nine yards. Christmas thing gets over, then we go to the mall to go see Santa and he wants nothing to do with it. Picture was bad, not to mention I make Santa look like the size of an elf in the picture. Rushed back to work, saw one more client, trained, then saw my last client of the day. I was supposed to see two more, but I've got to get the pump fixed before sundown.
TRAINING:
Squats
worked up to 465x1. I planned on doing 3 here, but the weight felt shifty and I wasn't feeling it. I called it a day and moved onto supplementary lifts.
Good Mornings:
135x5
225x5
275x5
315x5(added Belt)
365x5
405x5 (Rep PR!!!)
At least I got some quality Good Mornings in after the crap squats I did.I had to go change and see one last client and did some Lunges with her to finish up the day.
Notice how I did not mention eating anything? Yeah, I did not, so that's probably why I felt like garbage on the squats. Now I'm gonna go fix the pump and try to eat.
Monday, December 13, 2010
Deadlift PR, Short Workouts, and Hematomas
Had a great weekend with the wife. Awesome campsite, awesome state park, tons of wildlife, and an overall great time. We ended up spending a lot of time walking around, shooting the shit, and just enjoying each other's company. This weekend was the first time that I have actually felt hungry for the first time in weeks, so I hope my body is finally back in agreement with me.
I didn't make enough time to train today, so I hit up my main lift and called it a day, for more than one reason. Last week I bit it on a box jump. We are talking hematoma, good sized gash, scraped shin, the whole nine yards. It is the first time I've missed a box jump and man, did I pay the piper for it.
Conventional Stance Deadlift
135x10 or so
225x5
275x3
315x3
365x3
405x3(added belt) On the descent after the first rep I ran the bar down my shin, re-injuring the spot and making it worse. Of course, it was only the right shin.
465x1(planned on 3 here, but the shin was REALLY throbbing)
495x1
515x1(10 lb PR!!!)
I always feel like I have more, but I am totally happy with 5 and 10lbs here and there. I don't want to get in the habit of missing lifts. After this I called it a day. I could have fit in my Supplementary Exercise, but after re-injuring the shin, I called it quits and hit the cold plunge.
I'm going to ice as much as I can for the shin, then later tonight I'm going to try and evacuate some of the blood. I have way more swelling than I am comfortable with. This was really pointed out to me when I wore a pair of socks close to the injury and there was a 1/2" dent from the compression of the sock. Trip to the pharmacy and the problem will be solved.
I didn't make enough time to train today, so I hit up my main lift and called it a day, for more than one reason. Last week I bit it on a box jump. We are talking hematoma, good sized gash, scraped shin, the whole nine yards. It is the first time I've missed a box jump and man, did I pay the piper for it.
Conventional Stance Deadlift
135x10 or so
225x5
275x3
315x3
365x3
405x3(added belt) On the descent after the first rep I ran the bar down my shin, re-injuring the spot and making it worse. Of course, it was only the right shin.
465x1(planned on 3 here, but the shin was REALLY throbbing)
495x1
515x1(10 lb PR!!!)
I always feel like I have more, but I am totally happy with 5 and 10lbs here and there. I don't want to get in the habit of missing lifts. After this I called it a day. I could have fit in my Supplementary Exercise, but after re-injuring the shin, I called it quits and hit the cold plunge.
I'm going to ice as much as I can for the shin, then later tonight I'm going to try and evacuate some of the blood. I have way more swelling than I am comfortable with. This was really pointed out to me when I wore a pair of socks close to the injury and there was a 1/2" dent from the compression of the sock. Trip to the pharmacy and the problem will be solved.
Friday, December 10, 2010
4th Anniversary
4 years ago today my wife and I were married. It sure doesn't feel like 4 years. Hell, it feels just like yesterday that my son was born and that was 2 1/2 years ago. Just like any other relationship, there have been ups and downs. Thankfully, the ups have been far superior to the downs.
She has stuck with me through the end of my degree when I was working two jobs, when I was working so much I slept in my truck two nights out of every week, and through the 14 hour work days. She is the one who has to hear me complain about bad training days, the nagging injuries, and my bad mood when I get home. It is a suprise that she hasn't smothered me in my sleep.
For her anniversary gift she wanted to go camping (I hit the jackpot, right?). So we are going to be going to one of the State Parks here in North-Central Florida to spend the next few days together. I'm excited about going swimming and I'm sure she'll want to go walk on the nature trails. I'll chalk the walking up to GPP. You're probably thinking, "What is this jackass doing swimming in the middle of December?" My answer. Natural springs. These things stay 72 degrees year round, so this will feel warmer than the air temperature. Now when I get out it'll be a different story, but I'm feeling tough enough to be dumb.
Now to go pick up the flowers from the florist and I'm on my way home to finish packing. I'm checking out for the weekend
She has stuck with me through the end of my degree when I was working two jobs, when I was working so much I slept in my truck two nights out of every week, and through the 14 hour work days. She is the one who has to hear me complain about bad training days, the nagging injuries, and my bad mood when I get home. It is a suprise that she hasn't smothered me in my sleep.
For her anniversary gift she wanted to go camping (I hit the jackpot, right?). So we are going to be going to one of the State Parks here in North-Central Florida to spend the next few days together. I'm excited about going swimming and I'm sure she'll want to go walk on the nature trails. I'll chalk the walking up to GPP. You're probably thinking, "What is this jackass doing swimming in the middle of December?" My answer. Natural springs. These things stay 72 degrees year round, so this will feel warmer than the air temperature. Now when I get out it'll be a different story, but I'm feeling tough enough to be dumb.
Now to go pick up the flowers from the florist and I'm on my way home to finish packing. I'm checking out for the weekend
Thursday, December 9, 2010
Sticking With a Program
I see, over and over again, people switching their programming up way too soon. Everyone wants to gain as much as they can as far as size, weights, etc... but no one wants to stick with a program for longer than a month. We live in a society where everything is instant and when we don't get instant results in the gym we throw a hissy fit and switch it up because, "Its a problem with the program". I say bollocks, you being a gigantic weenie is the reason you are not getting results.
For the past year I adhered to the Conjugate Method of training(Notice I didn't say Westside here). You read that right, I followed the same exact protocol for an entire year and saw continuous results. Traditional/Linear Periodization says that you have to switch up training styles every 4-6 weeks to see results and I'm calling shenanigans. Now here is where people who hold the certifying bodies up as the gold standard are going to get butt hurt.
Let me ask you one question, "If your goal is to gain strength, what happens to your strength when you switch back to an "Endurance" phase or even a "Hypertrophy" phase?" It is going to go to crap. Stick with your programming longer. Now I'm not saying stick with a 5x5 for the rest of your life. Give your programming some time, seek the advice of people that are bigger, faster, and stronger than you. Success leaves trails, so follow them. Which leads me to my next point...
When seeking the advice of someone that has written programming for you, take it as it is. I see people trying to change up protocols that are tried and true all the time. If you write your own programming, by all means change it up. Let us take Jim Wendler's 5/3/1 into account here. Jim gets bombarded every friggin' day about questions about changing up his programming. He has written the program a certain way for a reason, he knows what he is talking about. If you think you're such a training guru write your own damned program and sell it. Give the programming a chance, wait three months, then if you feel as if the programming is inadequate, or there is something you want to change about it, do it! Wait another three months and compare the results to the previous training cycle's. If they are not as good as before, then you know where you went wrong.
Find what works for you. There is no golden standard when it comes to one method being vastly superior to another. Some people get better results from the Westside Template, others do better on 5/3/1. Hell, Doug Hepburn used his Program A/Program B protocol for years before he switched it up. Every person is different. If you are built to be explosive, using the Conjugate Method might not do you all that much good, but if you are slow but strong, the Dynamic Effort Day will do you some good.
All in all, JUST BE PATIENT. It took Andy Bolton almost three years to put 5 lbs on his deadlift when going from 1003 to 1008. You keep that in mind and you'll do fine.
For the past year I adhered to the Conjugate Method of training(Notice I didn't say Westside here). You read that right, I followed the same exact protocol for an entire year and saw continuous results. Traditional/Linear Periodization says that you have to switch up training styles every 4-6 weeks to see results and I'm calling shenanigans. Now here is where people who hold the certifying bodies up as the gold standard are going to get butt hurt.
Let me ask you one question, "If your goal is to gain strength, what happens to your strength when you switch back to an "Endurance" phase or even a "Hypertrophy" phase?" It is going to go to crap. Stick with your programming longer. Now I'm not saying stick with a 5x5 for the rest of your life. Give your programming some time, seek the advice of people that are bigger, faster, and stronger than you. Success leaves trails, so follow them. Which leads me to my next point...
When seeking the advice of someone that has written programming for you, take it as it is. I see people trying to change up protocols that are tried and true all the time. If you write your own programming, by all means change it up. Let us take Jim Wendler's 5/3/1 into account here. Jim gets bombarded every friggin' day about questions about changing up his programming. He has written the program a certain way for a reason, he knows what he is talking about. If you think you're such a training guru write your own damned program and sell it. Give the programming a chance, wait three months, then if you feel as if the programming is inadequate, or there is something you want to change about it, do it! Wait another three months and compare the results to the previous training cycle's. If they are not as good as before, then you know where you went wrong.
Find what works for you. There is no golden standard when it comes to one method being vastly superior to another. Some people get better results from the Westside Template, others do better on 5/3/1. Hell, Doug Hepburn used his Program A/Program B protocol for years before he switched it up. Every person is different. If you are built to be explosive, using the Conjugate Method might not do you all that much good, but if you are slow but strong, the Dynamic Effort Day will do you some good.
All in all, JUST BE PATIENT. It took Andy Bolton almost three years to put 5 lbs on his deadlift when going from 1003 to 1008. You keep that in mind and you'll do fine.
Wednesday, December 8, 2010
Strength/Power Compounds and Inspiration
Yesterday we had our monthly staff meeting which is comprised of Exercise/Housekeeping/Education. We had some guy come in from a equipment company trying to give us a workout with his new equipment. Originally he was supposed to workout the entire staff for an hour, but could not get all the equipment he needed. So then it rested on my shoulders to take half of the Personal Trainers for half of the hour while he wroked with the other half. I decided to use this opportunity to show how bright my team was, so in our meeting we came up with a 30minute ass kicking of a workout. Now mind you, we have trainers that do corrective exercise, to "functional" trainers, and even a couple of animals. Here is how it panned out.
All done with a partner:
Deadlift 6 reps
Tuck Jumps 20 reps
The rest period was however long it took your partner to complete the set. You had to complete 3 total rounds. Of course, I pair up with a guy that has springs for legs and endurance for days. I seriously got 60s of rest between sets if I was lucky.
My weight broke down like this
405x6 + 20 Tuck Jumps
455x6 + 20 Tuck Jumps
495x3 + 20 Slow Tuck jumps
I just did not have the gas in the tank with those short rest intervals so I had to call it at 3 reps at 495
The next compound was upper body based and was also done with a partner:
Dumbbell Floor Press 8 reps
Plyo Pushups 20 reps
These were torture. I don't Bench Press that often. It doesn't carry over to my sport and I just don't care how much I Bench Press. The Incline and the Overhead Press are what I implement in my training, so these blew.
After this we all went and played around with the new equipment that was described as being functional. ***NOTE***: If you are trying to sell me something and you want to seem legitimate, don't use the word functional. When someone uses the word functional when describing their exercise style or the equipment they are trying to sell, I immediately shut off. Functional has become this "hot" word in the industry and I hate it. The term has become so bastardized and so trendy that just hearing the word makes my stomach want to turn.
INSPIRATION:
We have a guy on our team by the name of Andy and he is a phenomenal asset. He has been in tons of gyms, has more experience than 95% of our trainers, and is in better shape than most people half his age. Yesterday he gave a presentation on inspiration. He talked about sources of inspiration that he draws from, went over the hierarchy of needs and a ton of other stuff. He told a story of Marine who was involved in a parachtuting accident that left him with a set of 12" rods on either side of his spine, a cage on the spine, and did not have the ability to walk. He wanted to stay in the Marines, so he started to walk with a walker, then went to canes, then to shuffling. Within a year he was able to pass his Marine Corps PFT and just over three years later ran a marathon.
I liked the story, but personally I don't get too excited about running. If you fall in the same boat, you should look to Jason Pegg and Bob Youngs for some inspiration. Sgt. Pegg was injured in an IED blast in Afghanistan that basically left him with no left elbow. He spent 18 months in Walter Reed Medical Center as a result of his injuries. Now he Squats 900+ and Deadlifts 700+.
Bob Youngs was diagnosed with Leukemia and during his battle he was read his last rights and his family was told that he would not make it through the night, twice. Bob was an Elite class powerlifter and went from one of the strongest men around to someone who could barely support his own bodyweight. His book Extraordinary Resolve details the experience. If you want more info I'll put the links at the end.
Links:
Jason Pegg's Log:
http://asp.elitefts.com/qa/training-logs.asp?tid=173&__N=The 1000lbs Pursuit
Bob Youngs' Log:
http://asp.elitefts.com/qa/training-logs.asp?tid=61&__N=Bob Youngs
Extraordinary Resolve:
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=3646
All done with a partner:
Deadlift 6 reps
Tuck Jumps 20 reps
The rest period was however long it took your partner to complete the set. You had to complete 3 total rounds. Of course, I pair up with a guy that has springs for legs and endurance for days. I seriously got 60s of rest between sets if I was lucky.
My weight broke down like this
405x6 + 20 Tuck Jumps
455x6 + 20 Tuck Jumps
495x3 + 20 Slow Tuck jumps
I just did not have the gas in the tank with those short rest intervals so I had to call it at 3 reps at 495
The next compound was upper body based and was also done with a partner:
Dumbbell Floor Press 8 reps
Plyo Pushups 20 reps
These were torture. I don't Bench Press that often. It doesn't carry over to my sport and I just don't care how much I Bench Press. The Incline and the Overhead Press are what I implement in my training, so these blew.
After this we all went and played around with the new equipment that was described as being functional. ***NOTE***: If you are trying to sell me something and you want to seem legitimate, don't use the word functional. When someone uses the word functional when describing their exercise style or the equipment they are trying to sell, I immediately shut off. Functional has become this "hot" word in the industry and I hate it. The term has become so bastardized and so trendy that just hearing the word makes my stomach want to turn.
INSPIRATION:
We have a guy on our team by the name of Andy and he is a phenomenal asset. He has been in tons of gyms, has more experience than 95% of our trainers, and is in better shape than most people half his age. Yesterday he gave a presentation on inspiration. He talked about sources of inspiration that he draws from, went over the hierarchy of needs and a ton of other stuff. He told a story of Marine who was involved in a parachtuting accident that left him with a set of 12" rods on either side of his spine, a cage on the spine, and did not have the ability to walk. He wanted to stay in the Marines, so he started to walk with a walker, then went to canes, then to shuffling. Within a year he was able to pass his Marine Corps PFT and just over three years later ran a marathon.
I liked the story, but personally I don't get too excited about running. If you fall in the same boat, you should look to Jason Pegg and Bob Youngs for some inspiration. Sgt. Pegg was injured in an IED blast in Afghanistan that basically left him with no left elbow. He spent 18 months in Walter Reed Medical Center as a result of his injuries. Now he Squats 900+ and Deadlifts 700+.
Bob Youngs was diagnosed with Leukemia and during his battle he was read his last rights and his family was told that he would not make it through the night, twice. Bob was an Elite class powerlifter and went from one of the strongest men around to someone who could barely support his own bodyweight. His book Extraordinary Resolve details the experience. If you want more info I'll put the links at the end.
Links:
Jason Pegg's Log:
http://asp.elitefts.com/qa/training-logs.asp?tid=173&__N=The 1000lbs Pursuit
Bob Youngs' Log:
http://asp.elitefts.com/qa/training-logs.asp?tid=61&__N=Bob Youngs
Extraordinary Resolve:
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=3646
Monday, December 6, 2010
Putting the "Nut" in Nutrition and Squat PR
http://adamsadmonitions.blogspot.com/
You should check this blog out. It is IFBB Pro and GNC Sponsored Athlete Michelle Adam's blog. This woman knows what she is talking about when it comes to nutrition. She has been a huge influence on my thoughts on nutrition and is a veritable encyclopedia of nutrition and supplement knowledge. The best part about it? She spits it as plain and as simple as possible, plus she is easy on the eyes.
Ahhhh, the Christmas season is here with jackasses who waited until the last minute to get things and people in a huge rush that ruin your good mood. Thankfully, I have a wife that stays on top of things and we have the vast majority of our Christmas stuff done already. I just got my last few thing ordered and ready to go, gotta love free 2-day shipping.
I even ordered myself a little something a CD from both Sleep and Electric Wizard. I love this stuff, it is the deepest, nastiest, thickest metal you could ever wish for and I love it. Imagine someone took toxic sludge and poured it over the guitar and bass strings, and that is the music you get out of Sleep and Electric Wizard. Apparently this is the kind of music potheads like, whatever. I think it just sounds good.
Training 11/6/10
Squats
Bar x a few
135x10
225x5
315x5
365x5
405x5(added belt)
455x3(added wraps)Rep PR!!!
I need some new knee wraps, so if anyone has some suggestions, I'm more than open to them. Called it quits after that beacause of lack of time.
You should check this blog out. It is IFBB Pro and GNC Sponsored Athlete Michelle Adam's blog. This woman knows what she is talking about when it comes to nutrition. She has been a huge influence on my thoughts on nutrition and is a veritable encyclopedia of nutrition and supplement knowledge. The best part about it? She spits it as plain and as simple as possible, plus she is easy on the eyes.
Ahhhh, the Christmas season is here with jackasses who waited until the last minute to get things and people in a huge rush that ruin your good mood. Thankfully, I have a wife that stays on top of things and we have the vast majority of our Christmas stuff done already. I just got my last few thing ordered and ready to go, gotta love free 2-day shipping.
I even ordered myself a little something a CD from both Sleep and Electric Wizard. I love this stuff, it is the deepest, nastiest, thickest metal you could ever wish for and I love it. Imagine someone took toxic sludge and poured it over the guitar and bass strings, and that is the music you get out of Sleep and Electric Wizard. Apparently this is the kind of music potheads like, whatever. I think it just sounds good.
Training 11/6/10
Squats
Bar x a few
135x10
225x5
315x5
365x5
405x5(added belt)
455x3(added wraps)Rep PR!!!
I need some new knee wraps, so if anyone has some suggestions, I'm more than open to them. Called it quits after that beacause of lack of time.
Thursday, December 2, 2010
Being Effective vs Showing Off
One of the things that has perplexed me throughout my career as a Personal Trainer is the use of flashy exercise rather than using effective exercise. Now I'm all for exposure, it was one of the things that made me as busy as I am now. But, the exposure that I used was letting others see me workout. I used Zercher Squats, Box Jumps, Heavy Squats and Deadlifts. Tell me, which one of those doesn't transfer over to the sports that I compete in?
I'm talking about the Burpees with a BOSU Ball in the hand, or the "18 million part to get one rep" kettlebell exercises. Next time you are doing an exercise, ask yourself, "Why am I doing this?". If you are working with someone who does your programming, like a Personal Trainer, or even a more experienced friend, ask them that question. If they can't come up with a better answer than, "Oh, because its hard as hell." or "This is going to work your biceps." you need to find someone else to do your programming. Everything you do, or someone has you do should tie in DIRECTLY with your goals. Other wise they, or you are just trying to show off.
I know the first argument is going to be, "Well I'm training metabolically!". Guess what smart guy? When training metabolically it doesn't take kettlebells, sandbags, and BOSU Balls. If you can't have your ass kicked with your own bodyweight in a metabolic sense, you need to find another way to train. Sprint up hills, do Tabata work, pick 5 bodyweight exercises and do them for 60 seconds each back to back.
The next argument is going to be, "Matt, you Squat and Deadlift with 400+ lbs almost every time you're in the gym, isn't that just showing off?" or "Matt, why are you doing all those Box Jumps? They're just for show." When I compete I use maximal effort with every throw and I have to be explosive, therfore my training should reflect the way I compete.
It drives me up the wall to see some people train ther clients in a "flashy" manner and not get them results. So the next time you see someone standing on a BOSU having a medicine ball thrown at them, then doing a woodchop and throwing the medicine ball back, don't pay them any attention. That's all they are there for anyway-attention, not getting bigger, or faster, or stronger.
RANT DONE
I'm talking about the Burpees with a BOSU Ball in the hand, or the "18 million part to get one rep" kettlebell exercises. Next time you are doing an exercise, ask yourself, "Why am I doing this?". If you are working with someone who does your programming, like a Personal Trainer, or even a more experienced friend, ask them that question. If they can't come up with a better answer than, "Oh, because its hard as hell." or "This is going to work your biceps." you need to find someone else to do your programming. Everything you do, or someone has you do should tie in DIRECTLY with your goals. Other wise they, or you are just trying to show off.
I know the first argument is going to be, "Well I'm training metabolically!". Guess what smart guy? When training metabolically it doesn't take kettlebells, sandbags, and BOSU Balls. If you can't have your ass kicked with your own bodyweight in a metabolic sense, you need to find another way to train. Sprint up hills, do Tabata work, pick 5 bodyweight exercises and do them for 60 seconds each back to back.
The next argument is going to be, "Matt, you Squat and Deadlift with 400+ lbs almost every time you're in the gym, isn't that just showing off?" or "Matt, why are you doing all those Box Jumps? They're just for show." When I compete I use maximal effort with every throw and I have to be explosive, therfore my training should reflect the way I compete.
It drives me up the wall to see some people train ther clients in a "flashy" manner and not get them results. So the next time you see someone standing on a BOSU having a medicine ball thrown at them, then doing a woodchop and throwing the medicine ball back, don't pay them any attention. That's all they are there for anyway-attention, not getting bigger, or faster, or stronger.
RANT DONE
Wednesday, December 1, 2010
Learning Lessons the Hard Way and My Body Hating Me
It is officially day 3 of my deload week and I still feel like shit. I'm sore, I don't feel like eating and no matter matter how much sleep I get, I'm exhausted. Last night I felt like eating, but this was after going through the entire day of drinking nothing but water and an energy drink. So today I'm going to do some SMR and call it a day. If you have never used a Yamuna Ball for SMR you should. Just have someone run you through how to use it and it works better than a foam roll most of the time.
I am going to have to start putting deload weeks into my programming. This is the lesson I'm learning the hard way. It used to be that I'd only deload when I felt problems coming on, but this time I got hit with it out of nowhere. This past year has been a roller coaster with big highs and equally deep lows, but if I'm gonna push my body this way I have to suck it up and get it done.
Since it has been officially one year since I was able to start lifting heavy here is the progress
Squat: 225=>500 +275
Deadlift: 315=>505 +190
Power Press: 185=>275 +90 (without actually putting Power Presses in the programming)
Power Clean: 225=>285 +60 (without actually putting Power Cleans in the programming)
Power Snatch (insert joke here): ?=>225
Single Arm Snatch: 90=> 130x3
Not too shabby for one year and the back of a 100 year old woman
I am going to have to start putting deload weeks into my programming. This is the lesson I'm learning the hard way. It used to be that I'd only deload when I felt problems coming on, but this time I got hit with it out of nowhere. This past year has been a roller coaster with big highs and equally deep lows, but if I'm gonna push my body this way I have to suck it up and get it done.
Since it has been officially one year since I was able to start lifting heavy here is the progress
Squat: 225=>500 +275
Deadlift: 315=>505 +190
Power Press: 185=>275 +90 (without actually putting Power Presses in the programming)
Power Clean: 225=>285 +60 (without actually putting Power Cleans in the programming)
Power Snatch (insert joke here): ?=>225
Single Arm Snatch: 90=> 130x3
Not too shabby for one year and the back of a 100 year old woman
Monday, November 29, 2010
Deloading this Week
I am going to have to deload this week. The list of nags and injuries:
Partial tear in right Glute at the origin
Partial tear in right Quadriceps in the middle
Nagging shoulders with some numbness in both arms in certain positions
Low Back stiffness, like that is uncommon for me
My workouts will have to be cut by quite a bit. I'll concentrate on rehab and prehab movements in extended ranges of motion
Today's Training:
Zercher Squat:
worked up to 3 sets at 315x6
Elevated Bulgarian Split Squat:
3x10 each side bodyweight
Just concentrated on getting as much range of motion as possible. Man, my Rectus Femoris is tight!
Long Step Walking Lunges
3x until I felt I had about 3 left in the tank.
That was it. Fun Times
Partial tear in right Glute at the origin
Partial tear in right Quadriceps in the middle
Nagging shoulders with some numbness in both arms in certain positions
Low Back stiffness, like that is uncommon for me
My workouts will have to be cut by quite a bit. I'll concentrate on rehab and prehab movements in extended ranges of motion
Today's Training:
Zercher Squat:
worked up to 3 sets at 315x6
Elevated Bulgarian Split Squat:
3x10 each side bodyweight
Just concentrated on getting as much range of motion as possible. Man, my Rectus Femoris is tight!
Long Step Walking Lunges
3x until I felt I had about 3 left in the tank.
That was it. Fun Times
Wednesday, November 24, 2010
Deadlift, Jump PRs and "Yoostas"
Did a complex for the monthly challenge here at work early this morning because one of my clients cancelled. It was set up like this:
Power Clean
Front Squat
Push Press
Back Squat
Power Press
All of this is done back to back and is considered one rep. You have to complete 8 reps for the weight to count. My goal was to beat clients and trainers by 100lbs, but one of the clients threw out 115lbs. So I shoot for 220 and it almost killed me. On rep 7 my shoulder gave out after the Power press and all 225 slammed down on my right Quadriceps. I now sport a lovely blue/red/purple mark.
So I rested and had twenty bajillion other clients, then I got the urge to Deadlift. So I did.
Conventional Deadlift:
135x a few
225x10 or so
315x3
365x3
405x3(added belt)
455x1
495x1
505x1(Conventional Stance 30lb PR!!!)
I was Deadlifting in the Sumo stance, but after evaluating my body, I decided that I'm built for a more conventional stance. I felt as if I could have gone higher, but with the torn part of my glute screaming at me I decided to call it a day. Thank God for Blue Heat and Spud Inc. belts.
Seated Box Jumps (24") from Distance:
4'x5
5'x5
6'x3
6.5'x3
7'x2
7.5'x2(Distance and Rep PR)
First attempt at 7.5' was short by an inch so I didn't stick the landing.
Did some Naural Glute Ham Raises and Kettlebell Single Leg Romanian Deadlifts to work out some the crap in the Glute.
"Yoostas": Every gym has these guys. You know them, or you may be one of them. They are the guys that talk about what they "Yoosta do". As I'm deadlifting this guy comes up to me and tells me how he yoosta squat 500+ for 20 reps. Yeah, and I can piss all the colors of the rainbow. Don't tell me what you were able to do at some point in time, show me what you can do now.
Get in the gym , SFW and don't make excuses. I can make all the excuses in the world, my doctors certainly gave them to me, but I don't. I keep driving, I keep going, I keep getting better, I keep throwing farther, and most importantly I keep my head up.
Links:
Blue Heat
3 Blue Heat, 1 Free Hot Pink
Spud Inc 3-ply Belt
Spud Inc. 3 Ply Deadlift Belt
Power Clean
Front Squat
Push Press
Back Squat
Power Press
All of this is done back to back and is considered one rep. You have to complete 8 reps for the weight to count. My goal was to beat clients and trainers by 100lbs, but one of the clients threw out 115lbs. So I shoot for 220 and it almost killed me. On rep 7 my shoulder gave out after the Power press and all 225 slammed down on my right Quadriceps. I now sport a lovely blue/red/purple mark.
So I rested and had twenty bajillion other clients, then I got the urge to Deadlift. So I did.
Conventional Deadlift:
135x a few
225x10 or so
315x3
365x3
405x3(added belt)
455x1
495x1
505x1(Conventional Stance 30lb PR!!!)
I was Deadlifting in the Sumo stance, but after evaluating my body, I decided that I'm built for a more conventional stance. I felt as if I could have gone higher, but with the torn part of my glute screaming at me I decided to call it a day. Thank God for Blue Heat and Spud Inc. belts.
Seated Box Jumps (24") from Distance:
4'x5
5'x5
6'x3
6.5'x3
7'x2
7.5'x2(Distance and Rep PR)
First attempt at 7.5' was short by an inch so I didn't stick the landing.
Did some Naural Glute Ham Raises and Kettlebell Single Leg Romanian Deadlifts to work out some the crap in the Glute.
"Yoostas": Every gym has these guys. You know them, or you may be one of them. They are the guys that talk about what they "Yoosta do". As I'm deadlifting this guy comes up to me and tells me how he yoosta squat 500+ for 20 reps. Yeah, and I can piss all the colors of the rainbow. Don't tell me what you were able to do at some point in time, show me what you can do now.
Get in the gym , SFW and don't make excuses. I can make all the excuses in the world, my doctors certainly gave them to me, but I don't. I keep driving, I keep going, I keep getting better, I keep throwing farther, and most importantly I keep my head up.
Links:
Blue Heat
3 Blue Heat, 1 Free Hot Pink
Spud Inc 3-ply Belt
Spud Inc. 3 Ply Deadlift Belt
Tuesday, November 23, 2010
Dehydration, sorta PRs and Grinding Through Training
I woke up this morning with a huge headache and a wicked case of cottonmouth. So I downed a bunch of Gatorade and water and went on my way. Trained about 83 people today and finally got around to my own training. To sum it up, I didn't feel like doing a damn thing. I did as any other meathead would and sucked it up and just did it.
Incline Press
190x5 for 3 sets Rippetoe Style
3 Board press
worked up to 255 for 2
I would have called this a PR, but everything I'm doing for upper body is a PR. Now that the shoulder is healthy enough I'm trying to build strength, but take it real slow.
Bent-Over Rows
155x10 for 4 sets
Triceps Overhead Rope Extension
5x10
Lat Pulldown w/ towel for grip
5x8
Incline Press
190x5 for 3 sets Rippetoe Style
3 Board press
worked up to 255 for 2
I would have called this a PR, but everything I'm doing for upper body is a PR. Now that the shoulder is healthy enough I'm trying to build strength, but take it real slow.
Bent-Over Rows
155x10 for 4 sets
Triceps Overhead Rope Extension
5x10
Lat Pulldown w/ towel for grip
5x8
Monday, November 22, 2010
Short Workout, Glute Tear, and Squat PR.
No time, so I had to make some time...
Squat
135x10 or so
225x5
315x5
365x5
405x6 (Rep PR)
Romanian Deadlifts
135x5
225x5
315x4 plus a glute tear
Called it quits
Squat
135x10 or so
225x5
315x5
365x5
405x6 (Rep PR)
Romanian Deadlifts
135x5
225x5
315x4 plus a glute tear
Called it quits
The Insanity of College Testing
I sit here at the computer at work as I am preparing notes for the Team Mallard meeting later in the day. I look at the bar at the bottom of the screen and notice a tab that reads "APK 4125 exam 2 review". APK 4125 is titled Physical Fitness Assessment and Exercise Prescription. When I get finished with my notes and the structure of the meeting I take a look at this exam review. I was pretty shocked...
First lets look at some of the nutrition questions:
Of all the substances consumed, which is the most problematic in terms of weight gain in the United States?
Carbs
Not three question later this comes up:
What percentage of your daily caloric intake should come from carbohydrates?
45-65% of calories
So you are telling me that while carbs are the most problematic substances in our diet, we should still get over half of our daily calories from that source? Then we come to strength training. In my personal opinion most people have no idea what actual strength training is. When I hear someone say, "I'm strength training right now", it usually elicits an automatic eye-roll reaction from me. Here is one of the questions that got my blood boiling:
What range of intensities would you prescribe for strength gains?
60-70 for novice, 70-80 for intermed, 80-100 for advanced
Why in the hell would you give lower intensitites to someone that has a horrible motor unit recruitment? A beginner will not fire anywhere as many muscle fibers as an advanced lifter. For instance, when doing Dynamic Effort in the conjugate method you would be better off giving an advanced lifter 40% load and the beginner a 10-15% increase in load. Why? You need to get that beginner using the high threshold motor units so his adaptation is better. You'll actually notice that even with that 10-15% difference the advanced and the beginner will have similar percieved exertion.
I'm gonna stop now because I can feel the smoke coming out of my ears.
First lets look at some of the nutrition questions:
Of all the substances consumed, which is the most problematic in terms of weight gain in the United States?
Carbs
Not three question later this comes up:
What percentage of your daily caloric intake should come from carbohydrates?
45-65% of calories
So you are telling me that while carbs are the most problematic substances in our diet, we should still get over half of our daily calories from that source? Then we come to strength training. In my personal opinion most people have no idea what actual strength training is. When I hear someone say, "I'm strength training right now", it usually elicits an automatic eye-roll reaction from me. Here is one of the questions that got my blood boiling:
What range of intensities would you prescribe for strength gains?
60-70 for novice, 70-80 for intermed, 80-100 for advanced
Why in the hell would you give lower intensitites to someone that has a horrible motor unit recruitment? A beginner will not fire anywhere as many muscle fibers as an advanced lifter. For instance, when doing Dynamic Effort in the conjugate method you would be better off giving an advanced lifter 40% load and the beginner a 10-15% increase in load. Why? You need to get that beginner using the high threshold motor units so his adaptation is better. You'll actually notice that even with that 10-15% difference the advanced and the beginner will have similar percieved exertion.
I'm gonna stop now because I can feel the smoke coming out of my ears.
Sunday, November 21, 2010
Bigger Wood and Family
Spent more time splitting wood today and it still seems like I haven't put a dent in the mess. Thankfully my neighbor Dave let me borrow his wood splitter and I got twice the work done. He helped me section out to limbs into manageable pieces as I used the hydraulic splitter. I have more firewood than I'll ever need and if anyone would like some I'll help you out. Shoot me an email if you are in Gainesville and would like some. I've got plenty of wood to go around (insert dick joke here). The oak is already seasoned and judging by how dense it is it will burn really hot for a long time.
It was a good day to practice for the stones. The pieces of oak were about 2' long and about 1.5' in diameter. They were heavy as hell, so I practiced picking them up stone style, then hoisted them on my shoulder. Then I carried them over to the splitter and did what you do with a splitter. My Glutes, Traps, and Erectors are officially dead.
I had my Dad as my helper today after Dave left. My Dad had his spine fused not too long ago and he could not lift, but he ran the lever of the splitter as I picked up the huge ass sections of tree. Now, that doesn't sound like too much help, but you have no idea. Just having someone run the lever makes the job almost 2x as fast as normal, so I was extremely happy to have him there to help. Plus, I have a lot of fun with him, he is great to bullshit with.
It was a good day to practice for the stones. The pieces of oak were about 2' long and about 1.5' in diameter. They were heavy as hell, so I practiced picking them up stone style, then hoisted them on my shoulder. Then I carried them over to the splitter and did what you do with a splitter. My Glutes, Traps, and Erectors are officially dead.
I had my Dad as my helper today after Dave left. My Dad had his spine fused not too long ago and he could not lift, but he ran the lever of the splitter as I picked up the huge ass sections of tree. Now, that doesn't sound like too much help, but you have no idea. Just having someone run the lever makes the job almost 2x as fast as normal, so I was extremely happy to have him there to help. Plus, I have a lot of fun with him, he is great to bullshit with.
Playing with Wood and Cramping
Well we had this big Live Oak in our front yard and since one of the 40' limbs decided to fall on it, we had a guy fell the tree. I wanted the firewood so I told the guy to leave the wood, and boy-o-boy did he ever. He basically left it where it fell. So I had to go out, get a new chainsaw blade and get this thing out of the yard. Now, this tree is probably over 100 years old so it is freaking huge. To make things worse the tree is dead, so the wood has already hardened (insert joke here).
I get the tree cut into manageable pieces with the chainsaw. Here come the fun part, taking these huge rock hard chunks of tree and splitting them...with nothing but hand tools. One of my past-times is traditional woodworking, so I have a pretty sizable axe collection. I had all the appropriate tools, 2 axes, a maul, 2 wedges of different sizes, sledgehammers, etc... I worked my ass off and only got half of what I wanted to get done. To boot, I broke the handle on my favorite axe.
I get the bright idea to drink nothing but Rockstar and dehydrate myself throughout the day. Then I get even smarter and begin drinking Jim Beam. I'm so dehydrated that when I went to use my Quadriceps to straighten out my leg they want to crap at the same time. I had to get up and straighten out my leg on the floor.
And now I'm just sitting around listening to this:
I get the tree cut into manageable pieces with the chainsaw. Here come the fun part, taking these huge rock hard chunks of tree and splitting them...with nothing but hand tools. One of my past-times is traditional woodworking, so I have a pretty sizable axe collection. I had all the appropriate tools, 2 axes, a maul, 2 wedges of different sizes, sledgehammers, etc... I worked my ass off and only got half of what I wanted to get done. To boot, I broke the handle on my favorite axe.
I get the bright idea to drink nothing but Rockstar and dehydrate myself throughout the day. Then I get even smarter and begin drinking Jim Beam. I'm so dehydrated that when I went to use my Quadriceps to straighten out my leg they want to crap at the same time. I had to get up and straighten out my leg on the floor.
And now I'm just sitting around listening to this:
Friday, November 19, 2010
Not Feeling Tough Enough To Be Dumb and Harry Potter
I was planning on Overhead Presses today, but my body is telling me otherwise. Last night Loren wanted to go see the new Harry Potter film. Lets put it this way, I was so tired I fell asleep at the end of the previews and through the first three minutes of the movie. Well, I woke up and stayed up through the whole movie. It wasn't that bad of a movie. It is much more "adult" based, as there is more violence, people actually die, etc... The movie wrapped up at 3:00am and I got to bed around 3:30am. My alarm went off at 5:00am and I began to hate my life. I stopped and picked up 2 Rockstars, but my stomach felt like crap and I couldn't even finish one of them.
Now I am a zombie and I'm not going to train today. My Dad always told me, "If you're gonna be dumb, you've gotta be tough". Well, I'm not feeling tough enough to be dumb, so I'm gonna call it quits before I make a mistake. I'm going to head home after my last client for the day and hit up a nap. When I arise I might try to get in some fishing before it starts to get too cold.
Now I am a zombie and I'm not going to train today. My Dad always told me, "If you're gonna be dumb, you've gotta be tough". Well, I'm not feeling tough enough to be dumb, so I'm gonna call it quits before I make a mistake. I'm going to head home after my last client for the day and hit up a nap. When I arise I might try to get in some fishing before it starts to get too cold.
Thursday, November 18, 2010
3RM Personal Record and Speed Tugs
Did some speed tugging today to start off my training. No not that kind of "tugging", get your mind out of the gutter...sinner. For those of you who did not get that it is a Tommy Boy reference.
Speed Deadlifts against strong bands
225x3 for 8 sets, 60s rest
Lockout was tough here, but I felt really fast
Good Mornings in Squat stance for 3 Rep Max
Bar x a few
135x10 or so
225x5
285x3
315x3
365x3 (added belt)
405x3 (PR)
I felt really good during training, but as I began to cool down my Iliolumbar Ligament flared up again. Nothing some Equi-Block and Flexeril can't help. That's all I could fit in because I met with an acquaintance of mine and his girlfriend about exercise and pregnancy. We had a very productive conversation. Tomorrow is boring upper body, but I'll be starting Overhead Presses again, one of my personal favorites
Links:
Equi-Block
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=176&pid=495
Speed Deadlifts against strong bands
225x3 for 8 sets, 60s rest
Lockout was tough here, but I felt really fast
Good Mornings in Squat stance for 3 Rep Max
Bar x a few
135x10 or so
225x5
285x3
315x3
365x3 (added belt)
405x3 (PR)
I felt really good during training, but as I began to cool down my Iliolumbar Ligament flared up again. Nothing some Equi-Block and Flexeril can't help. That's all I could fit in because I met with an acquaintance of mine and his girlfriend about exercise and pregnancy. We had a very productive conversation. Tomorrow is boring upper body, but I'll be starting Overhead Presses again, one of my personal favorites
Links:
Equi-Block
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=176&pid=495
Incorporating Bands into Training
I didn't make the time to post yesterday after my little mini-article. I decided to try out some heavier unstable training yesterday on the squat. I used it as sort of an Accessory Day for lower body, but I ran out of time and had to go meet a client after only 4 sets.
Free Squats with plates suspended from doubled average band
135 total/90lbs suspended x 8
185 total/140lbs suspended x 8
225 total/180lbs suspended x8
285 total/180lbs suspended x8
The thing that kills you with these is the Time Under Tension(TUT). It took a good 3-4 seconds on the descent and another 3-4 for the ascent portion of the lift. Each set had a TUT of over 60 secs to complete. I was really concentrating on keeping my arch, especially as I was breaking parallel. The thing that I really liked about this set-up was the fact that it made me slow down my initial hip break. I've been breaking my hips too fast and the last time I had a Max Effort Squat the bar rolled down my back at the beginning of the lift and it screwed up the tightness in my upper back. Needless to say I bombed it.
Today I will be doing speed deads agains doubled average bands. I feel now that I've hit over 500lbs on my raw Deadlift and Squat, I will start to incorporate bands and chains to my Dynamic Effort and Max Effort days.
Free Squats with plates suspended from doubled average band
135 total/90lbs suspended x 8
185 total/140lbs suspended x 8
225 total/180lbs suspended x8
285 total/180lbs suspended x8
The thing that kills you with these is the Time Under Tension(TUT). It took a good 3-4 seconds on the descent and another 3-4 for the ascent portion of the lift. Each set had a TUT of over 60 secs to complete. I was really concentrating on keeping my arch, especially as I was breaking parallel. The thing that I really liked about this set-up was the fact that it made me slow down my initial hip break. I've been breaking my hips too fast and the last time I had a Max Effort Squat the bar rolled down my back at the beginning of the lift and it screwed up the tightness in my upper back. Needless to say I bombed it.
Today I will be doing speed deads agains doubled average bands. I feel now that I've hit over 500lbs on my raw Deadlift and Squat, I will start to incorporate bands and chains to my Dynamic Effort and Max Effort days.
Wednesday, November 17, 2010
My thoughts on instability training
So usually my posts involve my training, but right now I want to materialize some of my thoughts on a subject I get asked about quite a bit, instability training. Now, over the past decade or so stability balls (aka Swiss balls) and BOSU balls have become quite the "in" thing with a lot of personal trainers. Hell, you see the vast majority of the general gym population using these things on a regular basis.
Unless these implements are used in a proper manner, you are just wasting your time. First lets look at risk(likelihood of injury) vs. reward. Utilizing BOSU and Swiss balls are supposed to provide an unstable surface to help with balance, coordination, and stabilization. they can when utilized as an implement, not a surface. Aside from aiding in ankle stabilization standing on these surfaces really does no good. In no way shape or form can you safely load yourself with enough resistance to elicit either a hormonal or a Central Nervous System response.
Let us take a look at an incident that happened at the University of Florida a few years back. Now, at a Division 1 collegiate strength and conditioning department they have the best equipment and some of the best strength coaches around. They had one of their basketball players doing dumbbell chest presses with a Swiss ball as the lifting platform. Now mind you, this is top of the line properly maintained equipment. As the player is about to lockout the chest press the Swiss ball bursts. His back hits the ground and not too long after his elbows hit the ground with the dumbbells still in hand. I've heard different accounts of how much weight he was using, but it was somewhere in the 80-100lbs range. As his elbows hit, the dumbbells continued to drive down and shattered both the Radius and the Ulna in both forearms. Can you say bye, bye basketball career. If that happens with a client, you have a substantial lawsuit on your hand.
So how can we properly utilize instability training? As I said before, use an unstable implement, not an unstable surface to hit the accessory muscles. Are you going to get more out a push up with the stability ball under your hands, or a stability ball under your feet? If you can actually think about what you are attempting to do in this scenario, the answer should be to keep the ball under your hands. "But Matt, you can engage your core and provide more unstable training for your core with it under your feet!" To which I answer, "Horse Shit!" Save your "core training" for when you actually want to train your core. Focus on what the goal of the exercise is supposed to be and don't try to kill too many birds with one stone.
This is where implements like Blast Straps, bands, and the TRX come into play. Want to test the accessory muscles of the shoulders during a push up? Ditch the balls and get some Blast Straps. Not only will you get more out of the exercise, but you don't to worry about your hands slipping off and having to pick bits of teeth out of your mouth. Want more? Look to Louie Simmons, one of the best in the strength business. His Bandbell Bar is amazing. By looping bands around kettlebells (you can use plates if you don't have kettlebells) and then looping it around the bar, you have made an unstable implement with a huge decrease in the risk of injury with all the benefit of training those accessory muscles. Try it, trust me you'll be shaking like a dog shitting razor blades. Try it with your squats, but use a regular barbell and you'll get the same results.
Now, I'm not saying that we should melt all Swiss and BOSU balls into bumper plates, though that would be nice. They still have a place to help increase range of motion and help adaptation in de-conditioned people. But, for the love of God, use them with some common sense.
Links:
Blast Straps
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=916
TRX
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=3296
Bands
http://www.flexcart.com/members/elitefts/default.asp?cid=138
Bandbell/Bamboo Bar
http://www.westside-barbell.com/specialty-bars/
Unless these implements are used in a proper manner, you are just wasting your time. First lets look at risk(likelihood of injury) vs. reward. Utilizing BOSU and Swiss balls are supposed to provide an unstable surface to help with balance, coordination, and stabilization. they can when utilized as an implement, not a surface. Aside from aiding in ankle stabilization standing on these surfaces really does no good. In no way shape or form can you safely load yourself with enough resistance to elicit either a hormonal or a Central Nervous System response.
Let us take a look at an incident that happened at the University of Florida a few years back. Now, at a Division 1 collegiate strength and conditioning department they have the best equipment and some of the best strength coaches around. They had one of their basketball players doing dumbbell chest presses with a Swiss ball as the lifting platform. Now mind you, this is top of the line properly maintained equipment. As the player is about to lockout the chest press the Swiss ball bursts. His back hits the ground and not too long after his elbows hit the ground with the dumbbells still in hand. I've heard different accounts of how much weight he was using, but it was somewhere in the 80-100lbs range. As his elbows hit, the dumbbells continued to drive down and shattered both the Radius and the Ulna in both forearms. Can you say bye, bye basketball career. If that happens with a client, you have a substantial lawsuit on your hand.
So how can we properly utilize instability training? As I said before, use an unstable implement, not an unstable surface to hit the accessory muscles. Are you going to get more out a push up with the stability ball under your hands, or a stability ball under your feet? If you can actually think about what you are attempting to do in this scenario, the answer should be to keep the ball under your hands. "But Matt, you can engage your core and provide more unstable training for your core with it under your feet!" To which I answer, "Horse Shit!" Save your "core training" for when you actually want to train your core. Focus on what the goal of the exercise is supposed to be and don't try to kill too many birds with one stone.
This is where implements like Blast Straps, bands, and the TRX come into play. Want to test the accessory muscles of the shoulders during a push up? Ditch the balls and get some Blast Straps. Not only will you get more out of the exercise, but you don't to worry about your hands slipping off and having to pick bits of teeth out of your mouth. Want more? Look to Louie Simmons, one of the best in the strength business. His Bandbell Bar is amazing. By looping bands around kettlebells (you can use plates if you don't have kettlebells) and then looping it around the bar, you have made an unstable implement with a huge decrease in the risk of injury with all the benefit of training those accessory muscles. Try it, trust me you'll be shaking like a dog shitting razor blades. Try it with your squats, but use a regular barbell and you'll get the same results.
Now, I'm not saying that we should melt all Swiss and BOSU balls into bumper plates, though that would be nice. They still have a place to help increase range of motion and help adaptation in de-conditioned people. But, for the love of God, use them with some common sense.
Links:
Blast Straps
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=916
TRX
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=3296
Bands
http://www.flexcart.com/members/elitefts/default.asp?cid=138
Bandbell/Bamboo Bar
http://www.westside-barbell.com/specialty-bars/
Tuesday, November 16, 2010
Upper Training and GYM NOTES
Hit up an early workout so I can shoot some more video later. I'm sticking with the Rippetoe style progression with the main lift and using repetition method for my Accessory work.
Incline Bench
Bar x a few
95x a few
135x5
185x5x3
Actually felt good today. I'm actually getting my triceps to fully engage the way I want them to. From here the progression will be much lighter from session to session, instead of the 5 lb progression I've been making between training.
3 board press to a "heavy" triple
worked up to 245
Should have gone a heavier here, but you can only do so much training alone.
Bent over rows
3x10 @145
OH Triceps Extension Cable
150x8
170x8
180x8
Went nice and slow on the eccentric here to get some more Time Under Tension.
Finished with biceps and "light" abs work
I absolutely HATE upper body work, but I know that I need to do it. So, I'm being a big boy and sucking it up. I'm just starting back to it, so my numbers are absolutely pathetic, but they have nowhere to go but up. I'm just going to take it slow to make sure it doesn't tear to shreds.
GYM NOTES:
The Preacher Curl: Last time I checked the goal of using the preacher bench is to eliminate any movement that will help with the lift. So when your ass lifts 2"-3" off of the seat and plops back down at the top of the rep, your doing it wrong. Its even more tragic when you weigh close to 200lbs and those 25s on the side of the EZ Curl bar are too much for isolation work.
Cable Crossovers: Ah, the cable crossover. The Douchebag's exercise-in-front-of-the-mirror top choice, followed closely by the power curl in the squat rack. When did this exercise become a hunched over punching motion? Nobody cares what weight you cable crossover, so lower the weight and do it right. Who knows, your chest might actually grow some as a result.
Incline Bench
Bar x a few
95x a few
135x5
185x5x3
Actually felt good today. I'm actually getting my triceps to fully engage the way I want them to. From here the progression will be much lighter from session to session, instead of the 5 lb progression I've been making between training.
3 board press to a "heavy" triple
worked up to 245
Should have gone a heavier here, but you can only do so much training alone.
Bent over rows
3x10 @145
OH Triceps Extension Cable
150x8
170x8
180x8
Went nice and slow on the eccentric here to get some more Time Under Tension.
Finished with biceps and "light" abs work
I absolutely HATE upper body work, but I know that I need to do it. So, I'm being a big boy and sucking it up. I'm just starting back to it, so my numbers are absolutely pathetic, but they have nowhere to go but up. I'm just going to take it slow to make sure it doesn't tear to shreds.
GYM NOTES:
The Preacher Curl: Last time I checked the goal of using the preacher bench is to eliminate any movement that will help with the lift. So when your ass lifts 2"-3" off of the seat and plops back down at the top of the rep, your doing it wrong. Its even more tragic when you weigh close to 200lbs and those 25s on the side of the EZ Curl bar are too much for isolation work.
Cable Crossovers: Ah, the cable crossover. The Douchebag's exercise-in-front-of-the-mirror top choice, followed closely by the power curl in the squat rack. When did this exercise become a hunched over punching motion? Nobody cares what weight you cable crossover, so lower the weight and do it right. Who knows, your chest might actually grow some as a result.
Monday, November 15, 2010
Weekend, Trees, and Stones
This weekend went fairly well. Had some down time to fish, I should, seeing as I live on a lake. I worked in the workshop, caught up on one of the AFI top 100 movies of all time (Apocalypse Now) and made Christmas stuff with Loren.
Saturday night, as I was doing something in kitchen I heard a loud thud. I look into the living room at my wife because I was wondering just where in the hell that noise came from. We look out off of the front porch to see my wife's Jeep Commander under a 40 foot tree branch. Awesome. First a deer runs into my truck a few weeks ago and punches in the door, then this happens.
So today I spent the vast majority of my down time talking to insurance goons. I had a 30 minute window to workout and I decided to play with my new stone trainer.
Stone Trainer:
4 Plates x5
5 Plates x5
6 Plates x2
5 Plates x exhaustion (ended up being 6-8)
My work capacity sucks right now because I've been training exclusively for the Highland Games. I get at least 2 minutes rest and only exert myself for 3-5 seconds, with the exception of the Caber. So I'm gonna try to work on that a lot more with complexes and exhaustion sets at the end of the workout.
Saturday night, as I was doing something in kitchen I heard a loud thud. I look into the living room at my wife because I was wondering just where in the hell that noise came from. We look out off of the front porch to see my wife's Jeep Commander under a 40 foot tree branch. Awesome. First a deer runs into my truck a few weeks ago and punches in the door, then this happens.
So today I spent the vast majority of my down time talking to insurance goons. I had a 30 minute window to workout and I decided to play with my new stone trainer.
Stone Trainer:
4 Plates x5
5 Plates x5
6 Plates x2
5 Plates x exhaustion (ended up being 6-8)
My work capacity sucks right now because I've been training exclusively for the Highland Games. I get at least 2 minutes rest and only exert myself for 3-5 seconds, with the exception of the Caber. So I'm gonna try to work on that a lot more with complexes and exhaustion sets at the end of the workout.
Friday, November 12, 2010
Power Press and Stone Trainer
So, I've been contemplating entering Strongman competitions at the beginning of next year. I really need to work on my pressing so I'm gonna suck it up and do it. I hate upper body work, but I gotta start somewhere.
Power Press (behind the neck)
Bar x a few
95x5
135x5
185x3
225x3
275x1
285x0 missed twice
275 flew up fast, but 285 would not budge. My form probably just sucks.
4 board press (Close Grip)
Bar x some
135x5
185x5
225x5
235x5
Felt good today. Tris are definitely feeling it. I'm glad I found board presses because I actually feel like my tris are working, not just getting burn out.
Barbell Bent-Over Rows
Bar x a few
135x10
145x10
145x10
Lat Pulldown(towels for grip)
100x a few
170x8
180x8
190x8
Stone Trainer(42" Box)
190x5
225x5
280x1
Not too bad for my first time. It felt good and I used a belt for the last attempt. I can't wait to start smashing some weights with this thing.
GYM NOTES:
For the love of all that is holy, stop wearing BodyBuilding.com t-shirts if you cannot produce proof of one of the following:
1) You weigh over 200lbs. If you are 6'2" and weigh 175lbs, there is something wrong with a BBer shirt.
2) Your bodyfat % is in the single digits.
3) You have competed in a bodybuilding show in the past. If you have had enough sack to compete, you deserve to wear whatever the hell you want.
I have absolutely no problem with bodybuilders. It takes life-long dedication and a ton of hard work to get contest ready. I feel it is absurd for these clowns to prance around like they are BBers. Its like the same 175lbs guy wearing a World's Strongest Man T-shirt...It is just not right.
Power Press (behind the neck)
Bar x a few
95x5
135x5
185x3
225x3
275x1
285x0 missed twice
275 flew up fast, but 285 would not budge. My form probably just sucks.
4 board press (Close Grip)
Bar x some
135x5
185x5
225x5
235x5
Felt good today. Tris are definitely feeling it. I'm glad I found board presses because I actually feel like my tris are working, not just getting burn out.
Barbell Bent-Over Rows
Bar x a few
135x10
145x10
145x10
Lat Pulldown(towels for grip)
100x a few
170x8
180x8
190x8
Stone Trainer(42" Box)
190x5
225x5
280x1
Not too bad for my first time. It felt good and I used a belt for the last attempt. I can't wait to start smashing some weights with this thing.
GYM NOTES:
For the love of all that is holy, stop wearing BodyBuilding.com t-shirts if you cannot produce proof of one of the following:
1) You weigh over 200lbs. If you are 6'2" and weigh 175lbs, there is something wrong with a BBer shirt.
2) Your bodyfat % is in the single digits.
3) You have competed in a bodybuilding show in the past. If you have had enough sack to compete, you deserve to wear whatever the hell you want.
I have absolutely no problem with bodybuilders. It takes life-long dedication and a ton of hard work to get contest ready. I feel it is absurd for these clowns to prance around like they are BBers. Its like the same 175lbs guy wearing a World's Strongest Man T-shirt...It is just not right.
Off Day and Things That Piss Me Off
I took the day off to do some filming for some exercise demonstration stuff we are trying to put together for the new trainers. I've gone over the Squat, Deadlift, Turkish Get-Up and many of their variations. Yesterday I was filming on how to utilize chains in training. Most CPTs here at the gym just drape a chain over the barbell and call it a day, without worrying about lockout height and ROM. So I was showing how to double and quadruple the chains and use a smaller gauge chain to adjust for the height.
I get through the Squat and Deadlift and move on to the Bench Press. As I'm in the middle of placing the chain on the collar some asshat walks in front of the camera and proceeds to stand there and watch. He says to me, "I want to watch what you are doing". That is all fine and dandy, but you just wasted film time. So, I had to throw on my professional face and say, "I'm sorry sir, but we are trying to film here."
Its just like the idiots that walk in front of cameras as someone is trying to take a family photo. Take others into consideration from time to time. I don't know about you, but I try to keep pretty aware of my surroundings as I'm walking around. It was pretty obvious that we were filming. There were probably 10 people in the room at the time and one of those people was standing behind a tripod. Call me bat-shit crazy, but I would assume someone is trying to shoot a video in this situation.
Later I'll post training for today. Going to work up to a 1RM on Power Press to see how my upper body is progressing.
I get through the Squat and Deadlift and move on to the Bench Press. As I'm in the middle of placing the chain on the collar some asshat walks in front of the camera and proceeds to stand there and watch. He says to me, "I want to watch what you are doing". That is all fine and dandy, but you just wasted film time. So, I had to throw on my professional face and say, "I'm sorry sir, but we are trying to film here."
Its just like the idiots that walk in front of cameras as someone is trying to take a family photo. Take others into consideration from time to time. I don't know about you, but I try to keep pretty aware of my surroundings as I'm walking around. It was pretty obvious that we were filming. There were probably 10 people in the room at the time and one of those people was standing behind a tripod. Call me bat-shit crazy, but I would assume someone is trying to shoot a video in this situation.
Later I'll post training for today. Going to work up to a 1RM on Power Press to see how my upper body is progressing.
Wednesday, November 10, 2010
PR Day
I know that you are not supposed to work two ME days into a week, but I went ahead and did some Trap Bar Deadlifts for Max Effort. I was full of piss and vinegar today and just said "F" it and went for it. Damn it felt GOOD!!!!
Trap Bar Deadlift
135x10 or so
225x5
315x5
405x3
455x3
495x3 last one with a 10s hold at the top for the hell of it
545x1 with 10s hold at top
565x1 with 5s hold at top
585x1 (20 lb PR!!!)
It was an ugly lift, but a pull to lockout is a pull to lockout. I think I strained a mucle in my calf though. I can't pinpoint which one just yet, but I'll stretch out the Gastrocnemius and the Soleus later tonight when work is done.
Deep Good Mornings (Squat stance)
Bar x a few
135x10
225x8
275x8
315x8
I felt like working up to an 8RM for the hell of it
Natural Glute-Ham Raises
2 sets 20
Hyperextensions
BW x 15
55x8
60x8
60x8
DB Windmills
35x5 each side
45x5 each side
55x5 each side
My Obliques are pretty much locked in place, so I used these to loosen up.
Now that I've been using a belt I've been hitting PRs left and right. My form feels better when I use it and I feel like there is a "groove" to my lifting.
GYM NOTES:
When did the Leg Press machine become a triceps extension tool? Just because you move the sled 6 inches and use your arms doesn;t mean you are gaining anything, except a flase sense of strength
Back to the leg press machine...If you can max out the sleeves on a Leg Press do you think you are really getting any stronger? I fell into that trap when I was younger, pressing 1250 for 12 reps thinking I was king of the gym. In reality I was weak as hell because my core was so weak I couldn't Squat 225 cleanly.
Calves: You have this wonderful elastic component in your lower leg called your Achilles Tendon. Now, when you load up 5 plates on the calf press machine and "bounce" out 12 reps are you working your Gastrocnemius like you're trying to? NO YOU JACKWAGON! A peice of advice from someone with 19" calves. Put a two second pause at peak contraction and a two second pause at the stretch and watch those calves blow up. Sure, you can't add as much weight, but if your goal is to grow, ditch the ego ans welcome the gains.
Trap Bar Deadlift
135x10 or so
225x5
315x5
405x3
455x3
495x3 last one with a 10s hold at the top for the hell of it
545x1 with 10s hold at top
565x1 with 5s hold at top
585x1 (20 lb PR!!!)
It was an ugly lift, but a pull to lockout is a pull to lockout. I think I strained a mucle in my calf though. I can't pinpoint which one just yet, but I'll stretch out the Gastrocnemius and the Soleus later tonight when work is done.
Deep Good Mornings (Squat stance)
Bar x a few
135x10
225x8
275x8
315x8
I felt like working up to an 8RM for the hell of it
Natural Glute-Ham Raises
2 sets 20
Hyperextensions
BW x 15
55x8
60x8
60x8
DB Windmills
35x5 each side
45x5 each side
55x5 each side
My Obliques are pretty much locked in place, so I used these to loosen up.
Now that I've been using a belt I've been hitting PRs left and right. My form feels better when I use it and I feel like there is a "groove" to my lifting.
GYM NOTES:
When did the Leg Press machine become a triceps extension tool? Just because you move the sled 6 inches and use your arms doesn;t mean you are gaining anything, except a flase sense of strength
Back to the leg press machine...If you can max out the sleeves on a Leg Press do you think you are really getting any stronger? I fell into that trap when I was younger, pressing 1250 for 12 reps thinking I was king of the gym. In reality I was weak as hell because my core was so weak I couldn't Squat 225 cleanly.
Calves: You have this wonderful elastic component in your lower leg called your Achilles Tendon. Now, when you load up 5 plates on the calf press machine and "bounce" out 12 reps are you working your Gastrocnemius like you're trying to? NO YOU JACKWAGON! A peice of advice from someone with 19" calves. Put a two second pause at peak contraction and a two second pause at the stretch and watch those calves blow up. Sure, you can't add as much weight, but if your goal is to grow, ditch the ego ans welcome the gains.
Tuesday, November 9, 2010
3x5 Upper
Had to sneak in training in 45 minutes today, but made it pretty productive.
Incline Bench:
Bar x 15 or so
95x5 with speed
135x5 with speed
175x5 pause and go for 3 sets
Felt good but my shoulder is already tweaking, so I'm going to only bump up 5lbs each week from here on out to ensure I stay healthy
Close Grip 3 board bench press:
Bar x a few
135x5
185x5
205x5
225x5 for three sets
Felt really good, but I could not go as heavy as I wanted because I had no spotter. I tied the board to my chest using Therabands. I got the idea courtesy of Clint Darden.
I had to end it there, but I at least got my Main Lift and Supplementary Lift in. I'll finish some of the Accessory stuff at home tonight.
GYM NOTES:
1. If you are spotting someone on the bench press don't Biceps Curl it up and tell your boyfriend that, "Its all you, Bro". Let go of the bar and let the guy actually lift it...He may actually get stronger as a result (GASP!)
2. Don't ask me what Bench Press Boards are for when I'm in the middle of the lift. I don't ask you what your half squat/goodmorning is for. I'll just wait for the L4 vertabrae to shoot out and draw my own conclusions.
Incline Bench:
Bar x 15 or so
95x5 with speed
135x5 with speed
175x5 pause and go for 3 sets
Felt good but my shoulder is already tweaking, so I'm going to only bump up 5lbs each week from here on out to ensure I stay healthy
Close Grip 3 board bench press:
Bar x a few
135x5
185x5
205x5
225x5 for three sets
Felt really good, but I could not go as heavy as I wanted because I had no spotter. I tied the board to my chest using Therabands. I got the idea courtesy of Clint Darden.
I had to end it there, but I at least got my Main Lift and Supplementary Lift in. I'll finish some of the Accessory stuff at home tonight.
GYM NOTES:
1. If you are spotting someone on the bench press don't Biceps Curl it up and tell your boyfriend that, "Its all you, Bro". Let go of the bar and let the guy actually lift it...He may actually get stronger as a result (GASP!)
2. Don't ask me what Bench Press Boards are for when I'm in the middle of the lift. I don't ask you what your half squat/goodmorning is for. I'll just wait for the L4 vertabrae to shoot out and draw my own conclusions.
Monday, November 8, 2010
Trying to be better.
Alright, so my updating skills blow dogs for quarters, but I'm gonna try to keep this thing going. Since last posting I've started adding gear to my lifting. No, that doesn't mean the prick in the leg type gear, but protective gear. I added a Spud Inc. Belt and a pair of Inzer knee wraps into my training. So far I've managed a 500lb squat and a 505 deadlift. As far as other training goes my right shoulder is so jacked up that I've switched over to a Rippetoe style of training to SLOWLY build the strength there. Started at 135 and I'll be moving up 2-5lbs each week. Bench feels better, but I've limited myself to dead stop benches 3 inches above my chest to help protect the shoulder
Today's Training:
Sumo Dead:
135x10
225x5
315x3
365x3
405x3
465x3 added belt
495x1
Wanted to go for a PR here, but my right glute is jacked right now
Good Mornings
Bar x 15 or so
135x5
225x5
315x5(added belt)
315x5
315x5
Seated Box Jumps From Distance
24" box/16"seat
48"x10
60"x10
72"x10
72"x10
Finished w/ Blast Straps Fallouts and Straight Leg Overhead Situps w/ 70lbs
Today's Training:
Sumo Dead:
135x10
225x5
315x3
365x3
405x3
465x3 added belt
495x1
Wanted to go for a PR here, but my right glute is jacked right now
Good Mornings
Bar x 15 or so
135x5
225x5
315x5(added belt)
315x5
315x5
Seated Box Jumps From Distance
24" box/16"seat
48"x10
60"x10
72"x10
72"x10
Finished w/ Blast Straps Fallouts and Straight Leg Overhead Situps w/ 70lbs
Saturday, August 7, 2010
3rd Anniversary
Well, August 3rd marked the 3rd anniversary of my accident. For those of you who don't know I was struck by a semi while riding a bicycle on my way home form an Advanced Exercise Physiology exam I had. All the X-rays, CT and MRI scans, Physical Therapy, Doctor's and Chiropractic visits did nothing for me but try to tell me what I would not be able to do for the rest of my life. No more weightlifting, no more Highland Games, and the worst, no normal life. Three years later I can now issue a big "Fuck You" to all of those people. It took almost two years for me to get back to a point where I could do any heavy lifting.
So, I went on a basic 5x5 and 3x5 programs to get some strength built up. I concentrated on three main lifts; the deadlift, the squat and the overhead push press. As a result of the accident I have a shoulder that is held together by nothing but scar tissue and the low back that you see in a 100 year old white woman. So when I started I could barely bench press the bar, could push press 135, could not hit parallel with 225 and barely pulled 315 off of the floor. In 9 months I have put 200 lbs on my bench 160 on my deadlift and 180 on my squat and 140 on my push press.
Now, for someone who is 6'2" and 280 those numbers are pretty pathetic, but it is a quest. One of these days I am going to realize my goal of competing in a full powerlifting meet. It will probably be pretty pathetic, but its something that I have wanted to do for a long time. I have already competed in three Highland Games so far this year. I have won two and placed second in the third by half a point.
I'm on my way back to where I want to be, but I will probably never be satisfied. I won't stop until I reach Elite, and so the journey resumes...
So, I went on a basic 5x5 and 3x5 programs to get some strength built up. I concentrated on three main lifts; the deadlift, the squat and the overhead push press. As a result of the accident I have a shoulder that is held together by nothing but scar tissue and the low back that you see in a 100 year old white woman. So when I started I could barely bench press the bar, could push press 135, could not hit parallel with 225 and barely pulled 315 off of the floor. In 9 months I have put 200 lbs on my bench 160 on my deadlift and 180 on my squat and 140 on my push press.
Now, for someone who is 6'2" and 280 those numbers are pretty pathetic, but it is a quest. One of these days I am going to realize my goal of competing in a full powerlifting meet. It will probably be pretty pathetic, but its something that I have wanted to do for a long time. I have already competed in three Highland Games so far this year. I have won two and placed second in the third by half a point.
I'm on my way back to where I want to be, but I will probably never be satisfied. I won't stop until I reach Elite, and so the journey resumes...
Monday, August 2, 2010
Lifting Hurt
Tired of screwing around with this knee. I decided to just suck it up and get back into it. I had very little time today so I stuck with two big movements. Just personal opinion, accessory work is overrated!!! Too many people try to emphasize the little things in their programming, if they even have programming, and forget that they are there to lift some f'ing weights.
Trap Bar Deadlift (High Bar Position)
225x10
315x6
405x3
added knee wraps
495x3
545x1
555x1
I felt like I could have gone heavier, but wanted to stop when I hit the number I wanted.
Single Arm Dumbbell Snatch
75x5
100x3
110x3
120x2
Went for a 3rd on the Snatch, but was gassed and could not finish the lockout. I was going to do a set at 130, but time ran out and I had my last client for the day.
I gotta get my work schedule down. This 14 hour day shit is for the birds. I need to spend more time with my wife and son as well as get some more sleep.
Trap Bar Deadlift (High Bar Position)
225x10
315x6
405x3
added knee wraps
495x3
545x1
555x1
I felt like I could have gone heavier, but wanted to stop when I hit the number I wanted.
Single Arm Dumbbell Snatch
75x5
100x3
110x3
120x2
Went for a 3rd on the Snatch, but was gassed and could not finish the lockout. I was going to do a set at 130, but time ran out and I had my last client for the day.
I gotta get my work schedule down. This 14 hour day shit is for the birds. I need to spend more time with my wife and son as well as get some more sleep.
Thursday, July 29, 2010
Lets get the ball rolling
Alright. I told myself that I was going to start one of these things a few months ago and never got around to doing it. So here is the start of the mayhem. My goal here is to try to spit my philosophy on everything from weightlifting/training, the "fitness" industry, music, stupid people, etc...
Lately I have come down with a rough case of both Quadriceps and Hamstrings tendonitis above my right knee. I stayed off of it for about three weeks and then started to lift again. Its now been 6-7 weeks and its still killing me. I'm still able to deadlift with no problem but my squats are suffering. Since I'm concentrating on the Highland Games right now, squats aren't so important. Other than that I'm just trying to suck it up and train.
Well here it is, the beginning...
Lately I have come down with a rough case of both Quadriceps and Hamstrings tendonitis above my right knee. I stayed off of it for about three weeks and then started to lift again. Its now been 6-7 weeks and its still killing me. I'm still able to deadlift with no problem but my squats are suffering. Since I'm concentrating on the Highland Games right now, squats aren't so important. Other than that I'm just trying to suck it up and train.
Well here it is, the beginning...
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