WARMUPS:
Powerplate to loosen the hips
Dowel Rod Good Mornings
Shoulder Dislocations
Various groin and Hip Flexor Stretches
LIFTS:
Main Lift:
ME Squat to low box. These were done to judge depth, not to sit back to a the box. The box was set, so I would hit at about 1.5" below parallel.
Bar x 15 or so
135x10
225x5
315x3
405x3 added belt
495x3 added suit straps down
545x1 straps up
I had to cut it there for time and I had a terrible headache for the lift
Supplementary Lift:
Good Mornings
135x10
225x10
315x10
Finished with 3-5 sets of 8-12 on:
Leg Curls
Pullthroughs
GHRs
Hyperextensions
Wednesday, July 20, 2011
Wednesday, July 6, 2011
Training for Strength???
"I'm in a strength phase right now"
Nothing makes me cringe more than this statement. I'm talking about full on make the hair on the back of my neck stand up cringe. This is usually when I have the ability to make the conclusion that this person has no idea what they are talking about. I walked into another Personal Training studio and one of the "Trainers" told me this today in so many words, it made my guts sink.
"But Matt, my Personal Training certification taught me that I need to go through a Strength Phase from four to six weeks after I finish my Hypertrophy Phase"
Cue the hysterical laughing from me. I promise I didn't actually laugh in this guy's face, even though I REALLY wanted to. This is a huge problem. If you need clarification look further down the page to see my feelings about certifications.
If you are in the gym for "general fitness", a typical Western Style of periodization can work for you. If you are shooting for getting bigger, better endurance, more powerful, or stronger it is not the way to go. Let me ask you this simple question; what happens to your strength or power when you switch back to your Endurance Phase?
Listen, I'm all for general fitness but come on... You can't pick a goal and aim for it? Don't tell me, "I just want to be fit". That is a weak excuse for, "I don't have the balls to make a decision". You want to lose weight, then do it. You want better endurance, go for it. Want to become a gigantic gorilla beast, be my guest. Just make an F'ing decision and go for it. This whole "lukewarm" attitude of complacency is one of the biggest problems with the people today. No one can make a decision about anything and then they flip-flop based on opinions put out by any Tom, Dick or Harry with the testicular fortitude to make a decision.
Find people who are bigger, smarter, faster, stronger, or leaner than you and learn from them. Trust me, no matter how long you have been lifting there is ALWAYS someone who is better than you in some way, shape or form. You just need to be smart enough to realize that.
LESSON OF THE DAY: Grow some testicles and make a decision!!!
Monday, July 4, 2011
Training Template for the PLing Meet in October
Here is my training template for the upcoming meet in October. I am not going to really kick it hard in the gear until I get about 10-12 weeks out. I am in the gear right now because I am still trying to learn it. The bench shirt is still a pain in my ass, but I am trying to get some work in it.
Monday: Dynamic Effort Upper
Main Lift: This will always be Bench Press, but I will switch it up every three weeks in between straight weight, bands and chains. Change grips with every set and REALLY focus on form.
Supplementary and Accessory work. The supplementary work will change every 3 weeks, with the main lift from ME Upper(see Thursday) and the accessory work will change every 6 weeks. Goal here is to key in on Triceps, Chest and Delts. I know that is pretty generic for the bench, but since my bench sucks so much I really don't have a specific weak point as of yet.
Tuesday: Max Effort Lower
Main Lift: Change every 3 weeks in a circa max type wave. Back Squat, Front Squat, Zercher Squat, Deadlift, etc...
Supplementary and Accessory work. The supplementary work will change every 3 weeks, with the main lift from and the accessory work will change every 6 weeks. I am keying in on the Hamstring and the Low Back in my accessory lifts. My Glutes take over for everything in a raw squat and now that I am in the suit my Hamstrings are taking a beating. My low back is a hot mess and I'm just trying to keep it healthy.
Wednesday: Off
No GPP, No Cardio, No Nothing. If I am caught up on work I try to head home in the middle of the day, when I normally train and try to catch a nap.
Thursday: Max Effort Upper
Main Lift: Will change every 3 weeks in a circa max type wave. Bench Press, Board Press, Floor Press, etc...
Supplementary and Accessory work. Same as above for DE Upper
Friday: Dynamic Effort Lower
Main Lift: Will switch between Box Squats and Speed Pulls. Depending on how beat up I feel I will alternate between straight weight and Chains. We don't have the setup here at the gym to handle band tension too well, so I'm going to keep it out of the programming.
Supplementary and Accessory work. Same as above for ME Lower
Saturday and Sunday: Recover and do conditioning work if I feel like it. Conditioning should read something like paddling around the lake while fishing or swimming.
Deload, in the beginning, will come every 3 weeks as my Central Nervous System gets used to the loads I can handle in the suit and shirt. I will cycle in and out of the gear up until 10-12 weeks out from the meet, then I will work straps down to a box, straps down free, straps up to a box and then straps down free. The Deadlift will not be the emphasis in the last few weeks as it kills my CNS.
Monday: Dynamic Effort Upper
Main Lift: This will always be Bench Press, but I will switch it up every three weeks in between straight weight, bands and chains. Change grips with every set and REALLY focus on form.
Supplementary and Accessory work. The supplementary work will change every 3 weeks, with the main lift from ME Upper(see Thursday) and the accessory work will change every 6 weeks. Goal here is to key in on Triceps, Chest and Delts. I know that is pretty generic for the bench, but since my bench sucks so much I really don't have a specific weak point as of yet.
Tuesday: Max Effort Lower
Main Lift: Change every 3 weeks in a circa max type wave. Back Squat, Front Squat, Zercher Squat, Deadlift, etc...
Supplementary and Accessory work. The supplementary work will change every 3 weeks, with the main lift from and the accessory work will change every 6 weeks. I am keying in on the Hamstring and the Low Back in my accessory lifts. My Glutes take over for everything in a raw squat and now that I am in the suit my Hamstrings are taking a beating. My low back is a hot mess and I'm just trying to keep it healthy.
Wednesday: Off
No GPP, No Cardio, No Nothing. If I am caught up on work I try to head home in the middle of the day, when I normally train and try to catch a nap.
Thursday: Max Effort Upper
Main Lift: Will change every 3 weeks in a circa max type wave. Bench Press, Board Press, Floor Press, etc...
Supplementary and Accessory work. Same as above for DE Upper
Friday: Dynamic Effort Lower
Main Lift: Will switch between Box Squats and Speed Pulls. Depending on how beat up I feel I will alternate between straight weight and Chains. We don't have the setup here at the gym to handle band tension too well, so I'm going to keep it out of the programming.
Supplementary and Accessory work. Same as above for ME Lower
Saturday and Sunday: Recover and do conditioning work if I feel like it. Conditioning should read something like paddling around the lake while fishing or swimming.
Deload, in the beginning, will come every 3 weeks as my Central Nervous System gets used to the loads I can handle in the suit and shirt. I will cycle in and out of the gear up until 10-12 weeks out from the meet, then I will work straps down to a box, straps down free, straps up to a box and then straps down free. The Deadlift will not be the emphasis in the last few weeks as it kills my CNS.
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