New Intern and Make That 3 days in a Row

I have a new intern in from the University of Florida and her first day was yesterday. If I wasn't with a client I was getting her set up for the upcoming semester. I love interns. Not in that "Mentor on a power trip" way where I get to make them do busy work and all the crap work I don't want to do. I hate when I hear that people's internships are full of that kind of stuff. I eat up the opportunity to teach people fresh out of academia. Get them in the trenches, get them lifting, keep them away from the "fitness trend" stuff that makes this industry reek of douche-baggery. So far I'm batting .500 on interns as far as success, but the last guy I had didn't have "it".

You have to have a certain amount of personality and presence to succeed in this industry. You have to be able to carry on a conversation, think on your feet, and speak clearly without mumbling. The cat had the knowledge and all the book smarts he needed, he just could not get it going on the other front. Too timid, too soft spoken and just had very little confidence. I can teach you all day long on Block Periodization, Conjugate Method, Non-Linear Periodization, stretching, flexibility, etc..., but he couldn't come up with the things I can't teach.

The other intern has become one of our busiest trainers. She logs in hours to rival the big dogs and gets her clients phenomenal results. She is logging in double the hours of the other trainers in her hiring class. This new intern has the potential of the first intern, I just have to make sure that I give her all the tools she need to succeed. Plus, it helps that now I get to hand-pick the interns and she was one I picked out of four others that applied.

I had only 30 mins yesterday to lift, so I was going to work up to 405 on the Squat and do a pain set. A pain set in my book is a 75-80% of your 1 Rep Max done for max repetitions. Well it is New Year's Resolution time in the gym and both Squat racks were occupied and the rest of the straight bars were being used for Power Biceps Curls. So I hit up the Trap Bar and SFW.

Trap Bar Deadlift
135x5
225x5
315x5
405x3
455x3
495x3
545x4 (Rep PR!!!)

I love a PR even if it is 5-10lbs or 1-2 more reps with a set weight. It keep me going and gives me drive. I'm going to take today off and do some Accessory work Friday then deload next week to get ready for the Highland Games. Right now my Erectors and Glutes are fried. 

Highland Games PRs here I come. I want to set at least 5 PRs next weekend

PRs Two Days in a Row

Well I have been really busy trying to move back into Gainesville, so the blog has gone on the back burner for a while. Work has been kicking me in the teeth too. I have people wanting to come back and train with me, but I'm not sure if I have room. I've been trying to find the correct balance of training clients and taking care of both my Personal Training Team and my duties as Education Team Leader. To make it even better, I have a new intern coming in and I need to find time to make sure that I can devote enough time to her so that she can get the most out of the experience. I've got to suck it up, be a big boy and just get it done.

I've still been training and still been working my butt off trying to get everything ready for the upcoming Highland Games "season". I've been forgoing almost all accessory work to fit in time for throwing drills. I have been working mostly on footwork for the 28 and 56lb Weight For Distance throws and the Stone of Strength(like a shot-put). Here is how my past few days have broken down:

Monday: Deadlift
135x a few
225x5
315x5
405x3
455x3(Rep PR in itself)
495x1
525x1(PR)
I almost called it quits after pulling 495 as every other pull felt slow and way too heavy. Hell, 405 felt like it didn't want to budge, but I sucked it up and lifted anyway.

Footwork and Throwing Drills to finish the day


3 Board Press:
Bar x 5 or so
135x5
185x3
225x3
275x1(PR)
295x0 bombed
275 flew up faster than I expected, so I decided to go straight for 295. I flared my elbows too soon and stalled. Oh well, a PR is a PR.

Footwork and Throwing Drills to finish

I am feeling ready for the Central Florida Highland Games and I look forward to throwing a ton of PRs. My double spin is coming along well for the weights for distance and I have been throwing close to 60 feet in practice. I hit over 75 feet in the Hammer which would be a huge PR if I could make it translate to the Games.

Well, wish me luck

This week in Training and My Thoughts on Olympic-Style Lifitng

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.

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!!!

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

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.

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.

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

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

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.

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.

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

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.