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
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