Don't You DARE Tell Me You Can't

Tell me you can't do something... Go ahead...

  I hate, no, I abhor it when people tell me they can't do something when there is absolutely nothing wrong with them.   I see it and hear it all the time, not only in the gym, but in everyday life.  99.7% of the time the truth of the matter is, they don't want to do something.  Welcome to the fast-track to becoming weak willed, weak minded, and as a result weak bodied. 

  I was squatting a while back, someone walks up to me(young guy) and says, "I used to squat that much, but I can't anymore because my knees can't handle it."  Horseshit!  We have a guy in the gym that has been bodybuilding since before I was born and when he tells me he's got bad knees I believe him, not some 20-something year old who has lifted on and off for maybe 3 years.  You just don't want to lift, not to mention that you are not squatting 600+lbs at 165lbs unless you are an Elite Level powerlifter. 

  It infuriates me because I was told by everyone and their brother that, "You cannot ever train heavy again" or "You can't compete anymore without debilitating injuries".  When I see or hear someone who is healthy say they can't do something, my blood immediately boils.  The human mind is much weaker than the body. 

  If you want something go after it.  It is easy to make excuses, because they require no effort, but producing results takes hard work and determination.  Whatever your excuse is, trust me, I've run into it. 

  I work too much already and I don't have the time to go to the gym. 

Translation:  "I don't know how to properly manage my time".  While I train 30-36 sessions each week I am working much more than that.  I have a team to manage, programs to write, meetings to plan, not to mention keeping up on my own education and the education of the entire department.  Yet, I still make the time to train at least 4 days each week. 

  You have to make the time, not find it.  If something is important to you, you should have no problem going to the ends of the earth to make sure that something is taken care of.  Last time I checked, your health should be one of those "somethings" that should be important to you.  How many people's dying thought runs along the lines of, "I wish I didn't have so much time on this earth", or "I'm okay with this, I lived too long anyway".  Unless you lived into triple digits I'm sure that would be the last thing crossing your mind. 

I'm hurt and I can't train.

Translation:  "I'm not willing to work around my injury".  I was watching some footage of a powerlifting competition called "Night of the Living Deadlift" a few months back.  A young woman is called to the platform.  She hops to the bar, sets up and yanks that barbell off the floor.  Here is the kicker, the reason she had to hop to the bar was that she only had one leg.  With one leg, she performed an exercise that most people have a hard time completing with two legs.  When is the last time you showed resolve like that?

 

  In the end, we need to learn how to wipe the metaphorical sand out of our lady parts.  If you want something don't wait for someone to give it to you.  Take a plan of action, work that plan of action and see it to the end until you have reached the goal.  Don't ever tell me you can't again...

I Thought This Thing Went Dead!

Well, I've let this blog go dead for long enough, so I'm reviving this steaming pile of nothing-ness with a little update and to let you know what i have planned over my winter break from Rugby.  RUGBY?  I know, like I need to pick up yet another hobby on top of woodworking, powerlifting, strongman, Highland Games, and putting an edge on anything I can get sharp.  So some of the guys I play with are curious to see what I have planned to up my conditioning over the month hiatus, so here goes...


The plan is to take my severely de-conditioned ass and turn it into at least a decently conditioned rugby forward.  I am concentrating on energy systems here and the training and types of movements will reflect that.  Rugby is a Medium Muscular Endurance sport, so that means it still has a strong anaerobic portion(scrums, rucks and mauls) in addition to the aerobic demands of an 80 minute match.  This program is designed to help me cope with the pain and exhaustion of my time on the rugby pitch by exposing me to high amounts of fatigue.

Week 1
1.  Double Kettlebell swings x 30
2.  Gorilla Kettlebell Cleans x 30
3.  Alternating Kettlebell Jerks x 30
4.  Shouldered Sled Push (Right shoulder engaged) x 30 steps
5.  Reverse Swings x 15
6.  Jump Lunges x 15
7.  Curvilinear Sandbag Cleans x 15
8.  Side Lunges x 15
Rest 60s between each exercise.  Perform this 3x in the week
Endurance conditioning will consist of High Intensity Intervals on the rower, weighted sled drags and yo-yo runs.  Perform 2-3 sessions a week.


Week 2
1a.  Double Kettlebell swings x 40
1b.  Gorilla Kettlebell Cleans x 40
2a.  Alternating Kettlebell Jerks x 40
2b.  Shouldered Sled Push (Right shoulder engaged) x 40steps
3a.  Reverse Swings x 20
3b.  Jump Lunges x 18
4a.  Curvilinear Sandbag Cleans x 20
4b.  Side Lunges x 18
Rest 60s-120s between each set.  Perform this 3x in the week
Endurance conditioning will consist of High Intensity Intervals on the rower, weighted sled drags and yo-yo runs.  Perform 2-3 sessions a week

Week 3
1a.  Double Kettlebell swings x 50
1b.  Gorilla Kettlebell Cleans x 50
1c.  Alternating Kettlebell Jerks x 50
1d.  Shouldered Sled Push (Right shoulder engaged) x 50 steps
2a.  Reverse Swings x 25
2b.  Jump Lunges x 20
2c.  Curvilinear Sandbag Cleans x 25
2d.  Side Lunges x 20
Rest 120s between each set.  Perform this 3x in the week
Endurance conditioning will consist of High Intensity Intervals on the rower, weighted sled drags and yo-yo runs.  Perform 2-3 sessions a week


Week 4
1a.  Double Kettlebell swings x 60
1b.  Gorilla Kettlebell Cleans x 60
1c.  Alternating Kettlebell Jerks x 60
1d.  Shouldered Sled Push (Right shoulder engaged) x 60 steps
1e.  Reverse Swings x 30
1f.  Jump Lunges x 25
1g.  Curvilinear Sandbag Cleans x 25
1h.  Side Lunges x 25
Rest 60s-120s between each set.  Perform this 3x in the week
Endurance conditioning will consist of High Intensity Intervals on the rower, weighted sled drags and yo-yo runs.  Perform 2-3 sessions a week


After this we resume practice and have fitness testing.  During this time I will also quit eating like a powerlifter and cut back on the bulk of food I eat.  So instead of eating a whole chicken and a couple heads of broccoli for lunch, I'll limit it to 1/2 a chicken and 12oz of broccoli.  I figure that at 260 I would be more formidable seeing that 244 is my lean mass as it is. 

Example Day From the New Template

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

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!!!

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.

Quick one...

Monday was speed bech day and I felt like crap.  My sleep schedule is crazy lately and it is starting to affect my performance.  So here is the awful-ness that was Dynamic Effort

Speed Bench
185x3 for 8 sets, switching grip every set from wide, medium and narrow. 

Triceps Pressdowns(straight bar)
150x10
200x10
220x10
230x10
240x10

Anterior Delt Raise
4 sets to failure

I threw a set of Jerks in there, after the bench and they felt so crappy I left it off there.

Tuesday was Max Effort Squat for this 3 week wave, but I still felt like crap and I worked out at 5pm instead of Noon.  Had just enough time to Squat so I went:

Bar x a few
135x10
225x5
315x5
405x3 added belt
495x3 added suit straps down. 
           I wore an Under Armor shirt under the suit and the material was slick as hell and the bar ended       up sliding off my back and making a huge commostion
545x1 straps up
585x1
600x1

Called it a day after that. 

Until next time...

An Update...

I have been a serious slacker as of late when it comes to blogging.  In between setting up new hire orientation, a Master Level Personal Trainer's class and setting up a in-house Kettlebell Certification my time has been devoted to other things.  I am going to still give you the lovely blog posts on things that make my blood boil, as well as try to keep you updated on my lifting habits. 

As of late I have found my cruising weight.  I feel my strongest in the 295-305lb range and I plan on staying here.  If I lose a little I'm not going to worry, I just don't want to come in too much heavier than 305.  Even at this weight I can make 38" box jumps from a seated position and do 200m weighted sled drags for 6-8 trips.  I am trying to eat to help fuel my training and trying to cut weight while looking for a PR almost every week is just not conducive.  I structure my meals with protein first, some sort of green leafy vegetable and some form of other carb source, usually brown rice. 

For my lifting I have gone back to the Conjugate Method with a 3 week wave on the Main Lift and changing the accessory work every 6 weeks depending on my weak points.  I have started to lift in gear lately and I absolutely love it.  It feels great and it allows me to really concentrate on my form.  I got my gear from Titan Support and they pissed me off.  I had gotten recommendations to go through Ken Anderson, but like the stubborn ass that I tend to be I went directly to the manufacturer.  I took almost 8 weeks to get it from them and they sent the wrong size in both my squat/deadlift suit and my bench shirt.  The squat suit was ridiculously hard to get on and the bench shirt is too loose and has very little pop.  I like the Titan Gear, but I may switch to Inzer or Metal for my multi-ply stuff.

Since donning the squat suit my lifts have skyrocketed.  I should have 600lbs in the bag this coming Tuesday and I start my 3 week cycle of deadlifts after that.  I am having some trouble with depth, not because of the suit, but an injury I sustained 5 weeks ago.  I have a torn muscle in my low back that is killing me.  I am going to have to eliminate Good Mornings all together from my programming and find another Supplementary Lift.  That sucks because I LOVE Good Mornings.

PRs since my last update:
Squat:  585
Rack Jerk:  255x3
Good Morning: 455x3

I had have been consistently PRing in each lift, but these are the most recent numbers.  I have finally committed to the bench press, even though it is pathetic.  I can hit 335 to a 3 board with a shirt and I'll work my way down to the chest in the coming weeks.

There is my update.

Let the Cutting Begin

I am a firm believer of getting stuff done the way it should be done.  No half-assing, no giving it a try, either you do it or you don't.  I take the same approach to weight.  You should actively gain(bulk), actively lose(cut) or actively maintain.  Notice that the word actively is included here.  That means that you are making an effort at each one of these phases and not just letting them happen to you. 

Over the past few months I maintained after a good bulk from August to December, where I went from 285 to 310.  Since then I have tried to maintain the weight of 310 with some fluctuation that was due to added activity that I did not account for.  Now it is time to cut and when it is time to cut I don't like to take a slow approach to it.  I want it done now and I want it done right.  I think that Dave Tate's philosophy of Blast and Dust is a good way to describe it. 

It started yesterday at a body weight of 311.  It is a modification of a diet given to morbidly obese patients by their physicians so they can drop weight to have surgery.  Basically it consists of tons of protein, lots of fiber, fish oil and one refeed a week.  The refeed is put in to help reset leptin levels as well as keep the body out of ketoacidosis.  It is similar to the Velocity Diet, which I have done twice in the past.  This time I had a client of mine show me the original plan and I modified it to suit my needs and schedule.

I will eat 6-7 times a day, get 400-450g of protein (1.3 g/lb of bodyweight), 35+g of fiber, 3000-6000mg of salmon oil and copious amounts of water.  All this with less than 50g of carbohydrates, excluding the fiber.  The plan is to lose 20-25lbs over the next 28 days. 

The last time I did this I kept the weight off for over 6 months, lost no muscle mass, and maintained strength levels.  To boot, I think I have the opportunity to lose even more this time within the same time-frame. 

During this time I will do very little traditional weightlifting.  I will keep with my throwing drills so that the weight difference doesn't affect my throwing in a negative manner (like it could get too much worse at this point).  There will be some added cardio, but nothing to write home about.  Lots of inclined walking and maybe some weighted walks. 

Well, wish me luck.  This is the hardest 28 day cycle I've ever experienced.  The first week the brain suffers a little because of the switch between fuel sources.  The second week is great because you are burning a ton of energy and you actually feel really good about the whole process.  Week three you get absolutely sick of eating the same friggin' thing day in and day out.  Finally, in week four you've lost a good bit of weight and think about stopping every time you go to eat because, well, you've already lost a considerable amount of weight.

Here goes nothing...

What Planet Did This Garbage Come From?

I did a little tour of a couple of gyms here in town and I REALLY got pissed off by one of them. The reason I got pissed is probably not reason you were thinking of.  We'll call the place (I'm refusing to call it a gym) PF. 

Yes, they have the lunk alarm.  Yes, they have all purple equipment.  Yes, everyone there was either a pencil-neck or looked like they were smuggling bags of loose nickels in their pants.  The culture of the "place" was what killed me.

This judgement free zone dog-squeeze is exactly what is wrong with society as a whole.  Disclaimer:  The next four sentences should be read with your best "whiney-bitch" voice.  If you are weak, no one should be stronger than you.  If you are stupid, no one should be smarter than you.  If you are lazy, no one should have better work ethic than you.  If someone makes more money than you it is because they were luckier than you were.  This type of mentality is exactly what you should stay away from.  It is no one else's fault that you are stupid, weak, or lazy.  It is your fault you are that way.

Guess what?  There are supposed to be stupid people, there are supposed to be weak people, BUT there are supposed to be intelligent people, and there are supposed to be strong people, and there are supposed to be successful, intrinsically motivated people.  If you want to be one of those that are strong, intelligent, or successful, you have to work at it.

You know what drives me nuts?  Dodgeball and trophies.  Dodgeball drives me insane.  Why?  It is non-existent today because of the same mentality that keeps PF in business.  But Matt, someone will have to be picked last for teams and some kids will get knocked out of the game first.  Guess what?  It is a lesson for life that every kid needs to learn.  Trophies are handed out like candy for kid's team sports.  You came in last place little Johnny, so here is a trophy.  What the hell is that?  I remember being in sixth grade and we just lost the last game of the season, which happened to be the championship game for the athletic association.  When we had the team party we got trophies and I can specifically remember thinking, "Why did we just get trophies for losing".

You shouldn't be angry that someone is better than you in any way, shape, or form.  That sort of thing should drive you to become as good, if not better, than that person you are looking at.  When I see other guys throwing better than me in the Highland Games it makes me angry.  Not because they threw higher or farther, rather I get angry at myself for not being able to match or beat their marks.  It is not their fault that they are better than I am, hell, they are working just as hard as I am to throw the way they do.  Which brings us to an old saying that I will probably butcher:

"Nothing worth having comes to you without hard work."

So, next time you encounter someone that is more successful than you at anything, don't run home, put your head down in the pillows, and turn on some Morrisey or The Smiths.  Make yourself better so that the next time you encounter that person you are more successful than they are.  Then you get to walk away looking like this guy:

All in all, don't be a sniveling piece of crap.  If you think you "deserve" better, think to yourself, "Have I EARNED better?".  No one deserves anything, you have to earn.  If you want stop being a worthless vagoo, drop the PF mentality and grow a set of testicles.  Little bit by little bit the world will become a better place for you and it will keep my blood pressure down.  At least until I find the next thing that lights a fire under my ass.

Results From the Bay Area Rennaissance Festival

I did okay at best.  I can't bitch too much, but performed poorly on a few throws where I thought I would do well.  Here is how it broke down:

Braemar Stone:  Threw a PR here and it actually felt pretty good.  I had plenty of pop, I drove well and I feel like I did an alright job of keeping my high and throwing up.

Open Stone:  Threw another PR here.  I didn't hit 40' like I wanted, but I had some good pushes and had 38'+ throw.  Special thanks to Dan Jessop and Dave Robinson for helping out with my form.

56# Weight For Distance:  I don't even want to write about this one.  It seems that every other Games I forget how to throw it.  The only PR I threw in Jax was the 56 and it felt like a crappy throw.  I have to make it down to Ocala to practice with another A Division competitor to get this one down.  I'm taking up about 1/2 of the box on the first spin, when the guys who are good at this are almost staying in place on their first spin.

28# Weight for Distance:  I needed to get my head clear, so my first throw was my old school single spin.  It went something like 47', but it was a throw away attempt, so I didn't care too much.  I concentrated on keeping my first spin tight on the next throw and it went 55'+, a PR.  Final throw I kept it tight and got a better pull and I threw 56'+ which is a huge PR and one of my goals for this Games.

Hammer:  This was frustrating.  I threw 69' in Orlando but only hit 64' in these Games.  I keep releasing after 2 spins because I feel like I'll lose it after the third.  In practice I keep my hips on a good rotation and stay stable, but the last two Games I've just screwed up.  Again I need to practice with someone who has technique.

Caber:  I usually am in the top 4 or 5 with this, but I had no pop after lunch.  It was too damned hot and I did not have the energy.  I need to start doing my workouts outside from Noon-2 to get used to the heat, so I don't suffer after our lunch break.

Sheaf:  To be honest I don't even want to talk about it.  Too many people trying to tell me too many different things and I just got screwed up.  Just like the caber, no pop.

56# Weight For Height:  I made it to 11' and barely hit the bar at 12'.  No excuse here, just no gas left in the tank.

I had a great time with some great people and I got to spend some time with my Uncle Bobby and Aunt Marty.  I need to spend less time in the gym and more time on the field.

Goals for This Weekend

Goal setting is here again on "From the Mouth of Mallard".  This weekend I am throwing at the Bay Area Renaissance Festival.  Throwing in a Highland Games with chicks in corsets and wench dresses galavanting around- I'm all for it.

Here are my goals for the weekend:

1.  I really want to hot 40' in the Open Stone.  This has eluded me in the past and I feel I've got it this time.
2.  12'+ in the Weight Over Bar.  12' is my PR, so as long as I tie it I'm happy. I haven't had as much single arm Snatch work as I have in the past, so I'm not banking on much improvement.
3.  Caber:  I want to do away with all the 2:00 I've been getting.  Hopefully my form work will have helped correct it.
4.  Sheaf:  I DON'T GIVE A DAMN ABOUT THE SHEAF
5.  56# Weight For Distance:  27'+
6.  28# Weight For Distance:  Still looking for 55'+.  I've thrown over 57' in practice, but I seem to not be able to carry it over to the competition.
7.  Hammer:  I'm not wearing spikes this time as I need more practice with them.  I'm looking to break 70'
8.  Overall I want to see at least 3 PRs in these Games

That is what I expect out of myself for these Games.  I'm gonna drive down to Tampa today and spend some time with my Dad's side of the family before I throw tomorrow.  Should be fun...

Deloading for the Games

Now is deload time.  Yesterday I had my last training session before the Highland Games this weekend.  I am starting to get nervous because I am really hard on myself about achieving results.  I have completely changed my training regiment and concentrated a lot more on my throws, so I'm hoping it will pay off.  Only time will tell if the change has paid off.  Today I only did:

Shot Put Drills:  10mins
Hammer Drills:  5mins
Weight for Distance Drills:  10mins

I really concentrated on foot speed on the shot put and weights for distance.  I also changed my spins a little to make the first one shorter and the socond more of a sprint.  Lets hope it all pays off...

The Weekend Bloat(Experimenting on Myself)

Over the past few weeks I dropped weight that I was not planning on dropping.  Don't get me wrong, a certain amount of fat loss will not hurt anyone, however I did not want to be 295 until April 10th.  With all the work capacity training I had been doing I dropped 10lbs like it was nothing.  Hell, I wasn't even trying.  So, I took the opportunity to see how well I could bloat.  Wednesday I weighed in at 293 and was the first time I had seen the other side of 300 since September or August.  I used this experiment to benefit not only myself, but the readers of my blog, so here is how it went.

What I used for the bloat:
Simple and highly refined carbohydrates
Salt and lots of it
Liquid calories
Gatorade and Water

  I started off Wednesday night by taking in a ton of highly refined carbs and simple sugars, finished off with salt and 64oz of water on top of the 1.5 gallons I had already ingested that day.  Thursday I already had some swelling going on.  So I woke up and had 1.5 cups of rice 6 eggs and doused it in soy sauce and continued the trend throughout the day.  Friday was a screwy day, but I managed to down a gallon of 1/2 water 1/2 Gatorade before I ate some smoked turkey(like real smoked turkey, not that Oscar Meyer "turkey") and drove to Jacksonville.  From there I spent some time with my brother and ate some more salty, highly refined carbs.  Saturday and Sunday was more of the same but with more coffee, NOS, and Rockstar thrown in there. 

I weighed in this morning at 305 on the nose.  What information could be gleaned from this "experiment"?  I ate a diet that was pretty typical of your average American and I gained 12lbs in a matter of days.  There is no way in hell I ingested enough calories to elicit that amount of weight gain.  That means I would have had to eat 42,000 kCals over my maintenance levels over, roughly, four days.  So why did I gain it?  Mostly water retention.  For every gram of glycogen you store in your body you store 2-3 grams of water.  By filling up those glycogen stores I effectively gained the ability to hold onto more water.  Combine that with the salt and there is the 12lbs I gained.

  How can this help you?  Don't eat this shit, plain and simple.  Imagine how much lighter you could be walking around just by cutting this garbage out of your nutritional profile.  Try it for a month and you'll never go back.

How Is the New Training Going?

Quite well, actually.  I have an easier time recovering and the work capacity work (yes, that is right) makes me feel healthier, even through the higher intensities.  Today's training broke down like this

FRONT SQUAT
Bar x10
135x10
185x5
225x3
270x3
285x3
300x3
These felt good, but I always have to rerack the last rep on my highest % set.  Probably form breaking down.

DEADLIFT
5x10 with 315(60% of 1RM).
 I switched up stances with each set, so I did 2 sumo and 3 conventional.  These sets showed me how low my work capacity is.  These took too long to recover from and I ended up pulling 5 or 6 reps in a row and the rest were doubles and singles with 3-5 breaths between to finish the sets.

JUMP PULLUPS
I was supposed to do 5x10 here, but my grip was so fried from the deads that I only made it through one sets and had to call it quits.

BLAST STRAPS ROWS
4x12
Nothing special here

EXPLOSIVE WOODCHOPS
8x3 unidirectional to compliments throwing

THROWING DRILLS
Line Drills
Shot Put Drills and Throws

All in all it was a great day of training.  I have been going M, T, R, F, but I missed Monday because I felt like garbage.  The night before I was a little too sore for my liking so I took a contrast shower, and did some SMR while in there.  I think that it released a lot of toxins, much like a too deep massage, so I had to listen to my body and call it quits.  Now I'm rested up and back.  Tomorrow is conditioning day, so I'll push Dynamic Bench and Hang Cleans back to Friday and Saturday.

Why Your Certification Doesn't Mean Sh*t

  What Personal Training certification do you hold?  NSCA?  NASM?  ISSA?  ACE?  ACSM?  In my opinion, no matter how you cut it, it doesn't mean jack squat.  I know that certifications are a vital part of the industry and they help to develop some sort of standards, but holding one certification over another does not make you a better strength coach or trainer.

  Sure there are some certifications that hold higher esteem than others, but let me put this in perspective for you.  Are there any regulatory bodies that govern what each individual certifying organization puts in their tests?  No.  I could go out today and form the Sports, Hypertrophy, Integrative Trainer certification and people would pay me money to have S.H.I.T. put behind their name on their business cards as their certification.  Likewise, there are organizations out there where you do a weekend workshop, pay them "x" amount of dollars and you are magically competent enough to train a client.  Does that make a lick of sense?

  So what should you look for in a strength coach or trainer? 



  First look for certification because at least you know that the person know enough not to kill you.  This is the least important thing to look for.  If you didn't get the point from the previous paragraphs you are too dense and proably deserve to have a crappy strength coach/trainer.

  Next, look for education.  In this case more is not always better.  Look for a relevant field of study such as  Physiology, Kinesiology, Biomechanics, Fitness, Wellness, Human Performance, Athletic Training.  A Master's trumps a Bachelor's, but a Bachelor's is probably on the same level as a Ph.D..  All three of those will trump a H.S. diploma for obvious reasons.  Why rag on the Ph.D. Matt?  If you have ever spent any time in college, aside from hanging out in your frat house, you would realize what Ph.D. students actually do.  THEY SPEND ALL DAY IN A FRIGGIN' LABORATORY.  They have probably forgotten all of the things they learned that practically apply to exercise and retained all the stuff they needed to chop rats up in the name of science.  At UF I had plenty of professors teach me how to resistance train that looked like they had NEVER picked up a weight themselves, much less coached anyone else in their life.

  The most important thing is to look for experience.  Nothing, in my opinion, trumps experience.  I would rather have an ACT certified (free cert) Personal Trainer with 15 years of competition and "under the bar" experience than a pencil-necked geek right out of college with his NSCA-CSCS, along with his NASM-PES.  I'm sure that the 6'2" 155lb college kid had to learn more to earn his certification, but he has no idea what it is actually like to train.  You have to be able to put yourself in the shoes of the one you work with.

  Has the person been training for a while and can they carry clients?  If you are a strength coach or trainer and do not have the ability to carry 15 clients at a time, you are just an enthusiast.  Make a living and support yourself and possibly your family off of this industry and maybe I'll start to listen to you.  Experience is king.
 
  You can read all day long on how to do a Snatch, but until you walk up to that bar, put your hands on the iron and yank that sumbitch over your head, you have no idea what you are talking about.  You see this all the time on the internet.  They are the keyboard experts that carry about 4 clients at a time, but will try to sell you on their "secrets" of training leaving you with buyers remorse and a sour taste in your mouth about the whole industry.

  I get asked a lot, "Matt, why don't you start writing articles?".  I feel as though I have not fully earned the "experienced" title.  Sure, I've been lifting since I was 15 years old and have competed in strength sports since I was 19.  Hell, I've even come back from an accident that was supposed to kill me.  However, I have only been earning a living off of this industry for 3 years now.  I have been coaching people on lifting for the past 6 years, but not making a living off of it.  While I have been successful in what I do 3 years does not make me "experienced" in my own eyes.  Until that time when I deem myself "experienced" I will continue to educate myself, I will continue to grow, and I will continue to share my passion with new up-and-coming trainers.  So, until that time, my thoughts and experiences will be published here.

New Breakdown of My Training

Here is the new training, now that I have had to re-plan EVERYTHING.

Day 1: 
Close Grip Power Snatch from Hang
Push Press
Lateral Raise
Upright Row
Russian Twist
  EXPLANATION:  Close Grip Speed Snatch is for speed in the WOB.  There is no drop involved in this snatch and the grip mimics the motion of the WOB.  Push Press is there because I suck at OH Press and I need to get better at them.  Lateral Raise is there to help with my sheaf.  Upright Row is for my weak traps and the Russian Twist is more for range of motion (ROM) through my core.


Day 2:
Front Squat
Barbell Row
Jump Pullups
Blast Strap Rows
Pulling Woodchops
EXPLANATION:  Front Squat to build up the Quadriceps, but also help me work on my Squat form as a whole.  All the back work is thrown in to build up my upper back which has become weaker than I want it to.  I am incorporating both horizontal and vertical pulling to get the best gains.  The pulling woodchops are put in to help built rotational speed, which I seem to be lacking lately.

Day 3:
Conditioning
High rep Kettlebell work (Snatches, Cleans, Swings)
Weighted walks at an incline (40-135lbs added)
Throws work
EXPLANATION:  To increase work capacity and endurance

Day 4:
Dynamic press:  Specific lift changes every week
Dumbbell press:  Specific lift changes every week
Triceps work
Caber Curls
Speed Ladder work
EXPLANATION:  No big secret here, just trying to build up my shot put and caber.  My upper body is seriously lagging behind my lower, so I need as much work as I can get.  Speed ladder is included so foot speed will increase.

Day 5:
Power Cleans
Explosive Good Mornings
Depth Jumps/Reactive Jumps
Single-Leg Romanian Deadlifts
Standing abs
EXPLANATION:  General speed day, really keying in on the hips.  Standing abs... you almost never use your abs when you are lying on the floor, so why train them in the gym that way?

Day 6:
Meathead Conditioning and Throwing
Throwing will come first, then the Meathead Conditioning.  Tire flips, truck pushes, sled drags, caber carries for distance, etc...  If it is heavy and I can move it, it is fair game

Day 7:
Rest

  Three main lifts (Snatch, Squat, and Clean) are all done on a percentage based periodization determined by my one rep max on each lift.  I'm going to re-try an older % based method from Bigger, Faster, Stronger.  It is what I used when I first started lifting seriously and I got strong quick and stayed very healthy.  The Press will be done at 40-60% of my one rep max and will change between incline, overhead, and flat.  Every program will work, you just have to work the program.
  All the accessory work is done between 3-5 sets and 8-15 reps and vary week to week.  This will allow me to accumulate as much lean mass as possible while, hopefully, keeping my work capacity high.  This is a representation of only one microcycle and it will change over time depending on where my competitions lay in a specific time frame. 
  During this time my conditioning will change, and most days will have some sort of weighted walking or sprints/sled drags.  The goal here is to lose some fat mass, but I am not going to really focus on that until I have my next cut.  I do not like a lukewarm approach when it comes to losing weight, either you are or you are not.  It is as simple as that, so when I go on the next cut my goal will be to lose about 20lbs in 28 or so days.  When I start the cut I want to be around 295, so I only need to drop 8lbs until then.  This is where the conditioning work and portion size changes come into play.
  Well, here is the plan and here is to setting goals and making them. 

Highland Games Report and Revamping EVERYTHING

To sum it up, this was one of the most disappointing experiences I have had so far competing in a Highland Games.  Not only did I not achieve a single goal I set for myself, I can't say anything too positive came out of the experience.  I'll give you the run-down by events.

STONE:  They had us throw one of the worst stone in the history of man, Herman's Head.  This is really a Breamar Stone, but they use it as their Open Stone at the NEFL Games.  It is a 22lb pain in the ass with a funky shape and no sweet spot.  I had no "pop" on the throw and I felt as if I could not get any rotational force going on the throw.  I only threw it 28'

56 lb Weight For Distance(WFD):  My first throw looked like absolute garbage.  The cast was too low, the first spin took up 3/4 of the box and I was falling backwards with the throw.  It went 21' something.  Second throw went a little bit better, but I had no pull on the throw.  Third throw was the best, I got my first spin around quick enough and I got a small amount of pull out of it.  It went 26' 9" which is a PR, but still 3" short of my goal.

28 lb WFD:  I'd rather not talk about this one, but I'll go ahead and do it anyway.  All three throws sucked.  My feet were too slow, the mechanics felt poor and I threw almost 10' shorter than I threw in practice.  I didn't even break 50' which in my eyes is pathetic and inexcusable.

HAMMER:  This one was all poor practice methods.  This was the first Games using spikes.  I practiced the spins with spikes, but never the release.  I fouled my first two throws, which felt really powerful, because I lost control and hit the ground on the first two throws.  I ditched the spikes and went on for my third attempt.  I got good speed, but on the fourth rotation I hit the ground and lost all power and the Hammer only went mid-50s.

CABER:  This one went fairly well.  I consider myself an average Caber thrower, but I seem to do really well.  I placed fourth overall with a 2:00, 1:00 and a 12:00.  At least I corrected some of my form errors.

56 lb Weight Over Bar:  This one I tied my previous PR, but I was so defeated mentally and worn out physically, I could only touch the bar at 13'.

Sheaf:  I suck at it and that is all there is to it.  Tied my previous PR.  I REALLY need coaching and form work on this one.


REVIEW:  I am too slow.  Too much Powerlifting and not enough Olympic and Speed training makes Matt a slow boy.  So, this weekend I went back and totally revamped my training protocols.  I plan to cut out a lot of my Max Effort work and work on a percentage based system.  I am going to include speed ladder work and footwork drills.  I am also going to change all my main lifts to include more speed/throws-based lifting.  They will include Dynamic Incline and Overhead Pressing, Hang Power Snatch, Hang Power Cleans, and Front Squats.  Two days a week will include throwing drills and the other two speed and footwork drills.  One day on the weekend I am going to try to get a day of real throwing in.  I am going to video record each session and only concentrate on two throws at a time. 

As you saw I went 0 for 7 on my goals for this Games.  I have VERY high expectations of myself because I know that I am better than this.  I just need a way to transfer my "out of competition strength" to my "in-competition strength".

I tested Training Maxes for Front Squat and Close-Grip Power Snatch yesterday and man, am I ever slow. 

Front Squat: 335.  I feel like I had more in the tank, but I ran out of time and had already performed too many sets to work up to 335

Close-Grip Power Snatch:  185.  WTF?!  This is how slow I've become.  This is a pathetic number for me, but a max is a max and I'm going to be smart and stick with the percentages for each given lift.
I am also debating on whether or not to drop weight, but that is another post for another time.  My feet have been bothering me way too much for weight to not be a factor.  I just need to decide how much I want to lose and how it will affect my throwing.  Oh well, I guess that is how the iron game goes...

Highland Games Stuff

Tomorrow will be the 1 year mark of me throwing in the Highland Games.  I LOVE the Northeast Florida Highland Games.  They were my first Games when I threw the first time at 20 years old and they were my first Games back after my accident.  Now I say it is my first year throwing in the Highland Games because when you have to learn how to throw all over again, I consider it a new start. 

These Highland Games are huge.  We throw at the Clay County Fairgrounds in Green Cove Springs, FL.  The venue is big, the Masters and the A's get to throw indoors for the height events and the Caber, and there are always a ton of spectators.  I love the crowd.  There is nothing better than hearing the crowd after a big caber is turned or a weight for height is made.  It just makes you feel good.  Last time I threw I had a partial tear to my Achilles Tendon, so I didn't hit most of my goals, so here are my new goals for these games:

Stone of Strength:  40'
56# Weight for Distance:  27'
28# Weight for Distance:  60'
Hammer:  70'
Sheaf:  24' (pathetic, I know)
56# Weight for Height:  13'
Caber:  Looking for one turn

I need to look at my form for the caber.  I'm turning them and turning them easily, but I always end up between 1 o'clock and 2 o'clock.  I think I am pulling from the shoulder, but I'll try to get my wife to shoot some video for me.

I had the opportunity to work with Andy Vince this past weekend.  Andy Vince is a throws coach based out of Clermont, Florida and is a phenomenal teacher.  Here is part of his resume:
Former British Director of Throws
Great Britain Under 23 National Team Head Coach
Scottish Team National Coach
Senior United Kingdom Shot Put Champion
Record Holder, Indoor Shot Put/Outdoor Shot and Discus throw at Murray State University USA
This guy made sense of the throws.  He was able to explain it practically as well as biomechanically.  In fact, at one point during the clinic he was talking about the biomechanics and physiology of some of the throws, one of the other throwers looked at me and said, "I bet this is really turning you on, huh."

We had about 6-7 hours of coaching which included drills for hand, body, and foot position as well as foot speed and throws techniques

Some Thoughts on Nutrition Part II

Lets talk about nutrition and how it ties in with your goals.  This sort of ties in with one of the last posts I put up.  Everyone's goals are different so why would you adhere to one "ideal" of nutritional advice?

Let's talk about me, for instance.  My goal is to stay 285-305, sure that gives me quite a bit of wiggle room, but that is where I feel the best.  I've walked around heavier than that and I feel like a slob.  I've also walked around at 240 and I just don't feel as strong or powerful, not to mention that my lean mass is in the high 230s right now.  So how do I eat?  I try to eat as clean as possible.  I found out while giving speeches at a local high school that my co-presenter (a figure/bikini IFBB pro competitor and marathon runner) and I both ate relatively the same.  Both of our nutritional profiles were very similar.  The big difference, portion size and types.  We both eat tons of chicken, beans, green leafy vegetables, etc..., but I will eat everything on the entire chicken, while she sticks with the tenders or the breasts.  Where she may eat 1/2 a cup of beans with her meal I'll eat the whole can.  You can see where this is going, but we have totally different goals and the "technical profile" is the same.

Now, can I eat completely clean all the time?  No.  {INSERT HORRIFIC GASP HERE}  I'll be the first to admit that I do not eat clean 100% of the time.  When I lose my appetite and can't eat as often as I should, I have to make up for it with pretty calorically dense stuff.  This isn't saying I sit down with gallons of ice cream, I will however, pick fattier cuts of meat(dark poultry, chuck beef, etc...) or add extra oils to my meals like olive, flax, and grapeseed.  Remember that my goal is to maintain a certain weight that is 100+ lbs over that of your average male.  When my training gets really intense and I feel my body "shutting down" to the stimulus, I have to eat more.  In my personal opinion there is no such thing as over-training in non-elite athletes.  There is only under-eating and under-resting.

If you are trying to lose weight is this a good protocol to follow?  NO!!! If you want to lose weight you have to eat clean and be consistent.  Consistency is the key for dropping weight.  Not, "I did well the past three days, so I can take it easy today".  IT DOESN'T WORK THAT WAY!  If I said, "I got in 5500 cals for the past week, I think I'll only eat 2200 today",  would I stay at my desired weight?  There is not a snowball's chance in hell I would.  Match your nutrition to the goals you want to accomplish. 

To be frank:  You eat like shit...You're gonna look like shit!  Garbage in = garbage out.

"Ma!!! Where's muh proteeen?!

My opinion: the more you get the better.  It helps with satiety(feeling of being full) and ensures you have all the building blocks you need to make all the necessary repairs.  Remember that fat and protein are the building blocks for everything in the body.  The biggest key is knowing when you need to get certain types.

After Training:
Whey Protein Isolate by far is the best for post-workout.  It is the fastest absorbing, most biologically available form of protein.  This is what you want to pump your body full of post-workout.  Get the protein in the system as fast as possible so that you can stay anabolic.  Pair this with a high Glycemic Load carbohydrate (Vitargo, Turbinado sugar, Honey), no fat and you have the perfect post workout shake.  Fruit is so-so to use but remember that there is also fructose in fruit, so the glycogen produced from fructose will be most likely stored in the liver, not the muscles.  Fat will slow down the digestion and absorption, so leave it out here.

For Meals:
Turkey and eggs are king here.  Both are extremely biologically available and absorb well.  Eggs are also full of great fats and other nutrients you need like cholesterol.  OOHHH NOOO NOT CHOLESTEROL.  Different post for a different time, but cholesterol is the main building block for your sex hormones, like testosterone.  Turkey breast has less than half of the fat of the leanest cut of beef.  Now this means Thanksgiving type turkey breast, not the chopped, boiled, formed crap you get in the deli and on sandwiches.

Don't be afraid to eat red meat either.  Red meat had tons of things that are phenomenal for you like:  creatine, B-vitamins, iron, phosphorus, potassium, magnesium, selenium, zinc, and the list goes on and on.  Choose the leaner cuts like: meat from the Round, Loin, Sirloin, and Flank.  Stay away from the Chuck, Rib, Shoulder and Brisket as they are very fatty.  Expand you horizons and try other sources of red meat like Buffalo and Lamb.  Mmmmmmm, Laaaaaammmmmb.

Chicken is a staple for most people trying to get lean.  Stick with the breast and the tender when trying to lean out, but eat everything if you are trying to maintain or gain.  Consider yourself a "hardgainer"???  Eat a whole chicken every day and you'll not longer have "hardgainer" issues.  Its cheap, easy to cook and you can make it taste like anything you want. 

Slow absorbing protein:
Micellar Casein rules the roost.  Remember when Met-Rx protein first came out and it was phenomenal?  Everyone saw great results and it was the best thing on the market.  Then they reformulated it and left out the Micellar Casein because it was too expensive to keep in the product.  Met-Rx protein got crappier and most of it was due to the exclusion of Micellar Casein.  Get it in shake form or from cottage cheese for slow absorption.  Casein form a gel in the stomach and has been shown to release amino acids into the blood stream for up to 6-7 hours after ingestion.  Pair it with some soluble fiber and some fish or flax oil for an even more drawn out release.  Those "old-people fiber powders" actually work well for this.  Just be sure to mix it and SLAM it down.  If you let it sit in the glass too long it is gonna get gross, quick.

That is all for today.  If you want to hear about a specific topic write a comment and I'll do something up for you.

Some Thoughts on Nutrition

Lets talk a little about nutrition.  Nothing divides people more than this topic... and I am fixing to punch it right in the face.  To me nutrition is simple, but people make it waaaaaayyyy too complicated.

First do something simple; think about foods that upset your stomach in any way, shape, or form.  Does it make you nauseous after you eat it?  Do you get gassy?  Does it make you feel bloated?  Chances are that you have a insensitivity to a food.  Now, insensitivities are not full-blown allergies, but they can be just as detrimental to your nutrition.  Lets take wheat(and other cereal grains) into consideration. 

People that are insensitive to wheat have absorption issues.  When they eat wheat and it is introduced into the small intestine the villi(small finger-like projections) in the small intestine will lay down.  Now the purpose of these villi is to increase the amount of surface area in the small intestine to increase chances of absorption of nutrients.  They lay down and you are not absorbing the nutrients that you need.

I hate that "Paleo" has become a fad, but there is some merit to it.  If you could not go out and pick it or kill it yourself, don't eat it.  What does this do?  It just eliminates processed foods.  The exception that I make to this is supplementation.  You have to think like this.  We have been around for 1.2-2 million years, depending on who you ask.  We have only had agriculture for the past 10,000 years and most of that was centered around Northern Europe.  That is a flash in the pan when you think about the grand scheme of things.  You can't go out and take wheat off of the stalk, throw it in your mouth and digest it.  You have to process the ever-loving bejeezus out of it to be able to digest it.  With that processing comes extra crap that does not need to be put in your body. 

Chances are, unless you are of 100% northern European descent you will have an intolerance or an insensitivity to agricultural products like wheat or milk.  It is more uncommon to be able to digest milk properly than it is to be lactose intolerant.  Why is this?  Milk has not been in the human diet long enough to elicit an adaptation.  A great example is Native Americans.  Dairy has never been in their diet so intolerance is 100% in adults.

Next point...Eat things in their natural state.  Wheat grows in nature, but we have turn it into something else before we can use it.  Same thing with corn.  Not to be crude, but you can always tell when the last time you ate corn was.  If it looks the same way coming out, as it did going in, you are getting no benefit from it.  Chicken grows naturally, but a chicken nugget isn't natural.  There are 38 different ingredients in a single chicken nugget.  Pretty gross right?  Now look at a box of Cheerios, there are over 20 ingredients in a single Cheerio.   They beat the crap out of the grains they are using and process them so much they have to add back vitamins and minerals that were already in the original grain.  Plus, the more you pulverize something, then more the surface area is increased.  Why is this important?  Surface area affects the Glycemic Load of a food.  The higher the Glycemic Load, the more it affects your blood sugar levels, which in turn affects insulin response. 

I'll go into more depth a little later, but if you got nothing else out of this, remember the bold points.  When you shop, ask yourself these two things when you pick up an item.  Next time we'll talk about portion sizes and protein selection.  Trust me...I worked my way through college as a Meat Cutter/Butcher.