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
Showing posts with label Deadlifts. Show all posts
Showing posts with label Deadlifts. Show all posts
Thursday, January 6, 2011
Tuesday, January 4, 2011
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
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
Friday, December 31, 2010
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.
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 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!!!
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.
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
Subscribe to:
Posts (Atom)