Here ia a video from the NEBO Gym showing how they do knee wraps. VERY COOL!
12/30/10
Westside Barbell Training 12/21/ 2010
I just had to add this here. An amazing video of the training at Westside.
Wednesday, December 29, 2010 - Bench Press
OK, so I have been benching a lot this past couple of weeks and haven't done much else. I will be back on the 3/5/1 program Friday. I need to work on my bench and I haven't had a ton of energy to run squats and deadlifts. I decided to see what the sling shot could help me with tonight and I was really amazed. I came away from the workout feeling really wiped out and overloaded, it felt great. This is the first time I have really ever felt my CNS taxed this much during a bench night. I am really impressed. I'm alive but I'm barely breathing...
Bench Press
45x12, 95x10, 135x5, 155x5, 185x5, 205x3, 235x6, 255x1, 280xF
Bench Press w/Sling Shot
280x6, 300x3, 315x2, 325x1(PR)
Volume Bench Press w/Sling Shot
225x10, 225x10
225 + 2 ea. 1/2" chains
10, 8, 9
Neck Harness Work w/35# Kettlebell
20, 20, 20, 20, 20
Bench Press
45x12, 95x10, 135x5, 155x5, 185x5, 205x3, 235x6, 255x1, 280xF
Bench Press w/Sling Shot
280x6, 300x3, 315x2, 325x1(PR)
Volume Bench Press w/Sling Shot
225x10, 225x10
225 + 2 ea. 1/2" chains
10, 8, 9
Neck Harness Work w/35# Kettlebell
20, 20, 20, 20, 20
Saturday, December 25, 2010 - Bench Press
I got one of Mark Bell's Sling Shots for Christmas and wanted to try it out.
Bench Press
135x12, 135x12, 155x5, 185x5, 225x6
Volume Bench Press w/Sling Shot
225x10, 225x10, 225x10, 225x10, 225x10
Bench Press
135x12, 135x12, 155x5, 185x5, 225x6
Volume Bench Press w/Sling Shot
225x10, 225x10, 225x10, 225x10, 225x10
Thursday, December 23, 2010 - DE Overhead Press
Tonight I did DE Overhead Press with the addition of chains. This was something I have never done before and I really haven't heard being done much. In the end this was just a lot of fun and something I will do in the future.
Joe also hung out in the gym with me tonight and he ended up doing a 45# Push Press. It was really cool.
DE Overhead Press
45x12
95 + 2 ea. 1/2" chains
3, 3, 3, 3, 3
95 + 4 ea. 1/2" chains
3, 3, 3, 3, 3
Pushups
25, 25, 25, 25, 25
Band Tri Pullover with Grey Band
12, 12, 12, 12, 12
Joe also hung out in the gym with me tonight and he ended up doing a 45# Push Press. It was really cool.
DE Overhead Press
45x12
95 + 2 ea. 1/2" chains
3, 3, 3, 3, 3
95 + 4 ea. 1/2" chains
3, 3, 3, 3, 3
Pushups
25, 25, 25, 25, 25
Band Tri Pullover with Grey Band
12, 12, 12, 12, 12
Monday, December 20, 2010 - DE Deadlifts
I felt really explosive and had a great time with DE Deads tonight.
DE Deadlifts
135x5, 225x5
225 + Purple Bands
3, 3, 3, 3
225 + Purple Bands + 4 ea. 1/2" chains
3, 3
225 + Purple Bands + 4 ea. 1/2" chains + 2 ea. 3/4" chains
3, 3, 3, 3
Deadhang Chinups
7, added 35# - 3, 3, 3, 2, 2
Brown's Tri and Bi Blaster
30# Dumbbells
10+10, 10+10, 10+10, 10+10, 10+10
Pushups
25, 25, 25, 25
DE Deadlifts
135x5, 225x5
225 + Purple Bands
3, 3, 3, 3
225 + Purple Bands + 4 ea. 1/2" chains
3, 3
225 + Purple Bands + 4 ea. 1/2" chains + 2 ea. 3/4" chains
3, 3, 3, 3
Deadhang Chinups
7, added 35# - 3, 3, 3, 2, 2
Brown's Tri and Bi Blaster
30# Dumbbells
10+10, 10+10, 10+10, 10+10, 10+10
Pushups
25, 25, 25, 25
Saturday, December 18, 2010 - Bench Press
Bench Press
45x12, 135x5, 135x5, 155x5, 185x5, 225x3, 245x5, 265x1, 275x1(PR)
Floor Press
145 + 4 ea. 1/2" chains and orange mini band
10, 10, 10, 10, 10
Straight Bar Curls
45x12, 65x12, 85x12, 85x10
Brown's Tri and Bi Blaster
25# Dumbells
10+10, 10+10, 10+10, 10+10, 10+10
45x12, 135x5, 135x5, 155x5, 185x5, 225x3, 245x5, 265x1, 275x1(PR)
Floor Press
145 + 4 ea. 1/2" chains and orange mini band
10, 10, 10, 10, 10
Straight Bar Curls
45x12, 65x12, 85x12, 85x10
Brown's Tri and Bi Blaster
25# Dumbells
10+10, 10+10, 10+10, 10+10, 10+10
12/15/10
Believe...better yet....KNOW.
Be at peace, dear Todd, rest easy, relax, coast and luxuriate to any degree that you can allow yourself, for the day will inevitably arrive when you’ll understand all the “reasons” that now elude you, and celebrate the ancient choices that once make you. Just as we do.
12/14/10
Team Super Training - Squatting the Blues!
Here is an awesome video from Team Super Training. They are squatting using double blue bands. The double blues add 400-450 pounds at the top.
Monday, December 13, 2010 - Deadlift
Tried a few new things today. I read an article by Marc "Spud" Bartley talking about sticking points on the deadlift and weak deadlifts overall.i Marc has totaled Elite and is a MONSTER in Powerlifting.aI decided to start adding in some rack pulls at different heights and also while I am on the slope add in some "paused" leg presses.yHopefully that will help to finally start bringing up my deadlift.
In my video my form isn't the best but not too bad for a max.mI played with my form a little tonight and actaully really played with my setup.bMark Bell helped a deadlifter add 50 pounds to his deadlift pretty quick by taking a short setup and just essentially standing, bending, and exploding. This worked well for me all the way to about 405 but then I started losing my arch at the higher weights.aI am going to keep working that into my program as I think it will really help.
Deadlift
135x12, 185x5, 225x5, 275x5, 335x3, 385x3, 405x3, 435x1, 455x1 (PR)
Paused Leg Press
495x10, 495x10, 495x10, 495x10, 495x10
Rack Pulls (just below my kneecap)
405x5, 455x3, 475x1, 475x1
In my video my form isn't the best but not too bad for a max.mI played with my form a little tonight and actaully really played with my setup.bMark Bell helped a deadlifter add 50 pounds to his deadlift pretty quick by taking a short setup and just essentially standing, bending, and exploding. This worked well for me all the way to about 405 but then I started losing my arch at the higher weights.aI am going to keep working that into my program as I think it will really help.
Deadlift
135x12, 185x5, 225x5, 275x5, 335x3, 385x3, 405x3, 435x1, 455x1 (PR)
Paused Leg Press
495x10, 495x10, 495x10, 495x10, 495x10
Rack Pulls (just below my kneecap)
405x5, 455x3, 475x1, 475x1
12/13/10
Role Models. Idols. Heroes.
Lot's of people havetsomeone they look up to. It maygbe a movie star. It may be a political figure. It may be acsports star. They may have posters in their room or stickers on their car. They may wear their jersey or go as far as painting theiroface at a game. I only have a few people I respect and two lifters that fit that category for me are Jim Wendler and Jason Pegg.mHmmm....I may have fucked up.gNaaaaaaaaa...
12/12/10
SATURDAY, DECEMBER 11, 2010 - Overhead Press
Overhead Pressi
45x12, 75x5, 95x5, 105x5, 115x5, 135x5, 145x5
Overhead Press (Volume 70%)m
135x7, 135x7, 135x7, 135x7, 135x7
Deadhang Pullupsy
6, 6, 6, 6, 5+1 Kip
Below is a great view of what the crew at Team Super Training is doing.
45x12, 75x5, 95x5, 105x5, 115x5, 135x5, 145x5
Overhead Press (Volume 70%)m
135x7, 135x7, 135x7, 135x7, 135x7
Deadhang Pullupsy
6, 6, 6, 6, 5+1 Kip
Below is a great view of what the crew at Team Super Training is doing.
12/11/10
Friday, December 11, 2010 - Squat
Squat
135x5, 185x5, 225x5, 275x5, 315x5, 335x5, 365x5
Box Squat
245x10, 245x10, 245x10, 245x10, 245x10
Leg Curls
130x10, 130x10, 130x10, 130x10, 130x10
Some BIG squats and some "HIGH" squats from Team Super Training. Mark is very funny in this one.
135x5, 185x5, 225x5, 275x5, 315x5, 335x5, 365x5
Box Squat
245x10, 245x10, 245x10, 245x10, 245x10
Leg Curls
130x10, 130x10, 130x10, 130x10, 130x10
Some BIG squats and some "HIGH" squats from Team Super Training. Mark is very funny in this one.
12/8/10
Wednesday, December 08, 2010 - Bench Press
Bench Press
135x12, 135x5, 135x5, 155x5, 165x5, 185x5, 225x5
Dumbbell Press
80's x 10, 80's x 10, 80's x 9, 80's x 9, 80's x 9
Deadhang Chinups
5, 5, 5, 5, 5, 4
Dips
8, 8, 7, 8, 5
Below is a video from Mark Bell at a recent powerlifting seminar at CrossFit Pleasanton.
135x12, 135x5, 135x5, 155x5, 165x5, 185x5, 225x5
Dumbbell Press
80's x 10, 80's x 10, 80's x 9, 80's x 9, 80's x 9
Deadhang Chinups
5, 5, 5, 5, 5, 4
Dips
8, 8, 7, 8, 5
Below is a video from Mark Bell at a recent powerlifting seminar at CrossFit Pleasanton.
12/7/10
Monday, December 06, 2010 - Deadlift
This was my second week on the 5/3/1 Reloaded schedule. Really should be 3/5/1 now actually. So I just did my sets of 5 with no addional work load. No singles and no going beyond 5 reps on my last set.
For my accessory work I started working on my Sumo Deadlift form. I want to start playing with this a little more and see if it can help me at all. It was a new movement and I am sore in a few areas so if nothing else mixing them in is a good thing.
I added in close grip bench presses for volume since the deadlifts/sumo deadlifts hit my back pretty good so I decided not to throw in good mornings.
i'm addicted
to the pain, the stress, the drama
i'm drownin so I guess i'm a mess
cursed and blessed
Deadlift
135x10, 185x5, 225x5, 245x5, 275x5, 320x5, 360x5
Sumo Deadlift
225x10, 225x10, 225x10, 225x10, 225x10
Close Grip Bench Press (50%)
135x10, 135x10, 135x10, 135x10, 135x10
For my accessory work I started working on my Sumo Deadlift form. I want to start playing with this a little more and see if it can help me at all. It was a new movement and I am sore in a few areas so if nothing else mixing them in is a good thing.
I added in close grip bench presses for volume since the deadlifts/sumo deadlifts hit my back pretty good so I decided not to throw in good mornings.
i'm addicted
to the pain, the stress, the drama
i'm drownin so I guess i'm a mess
cursed and blessed
Deadlift
135x10, 185x5, 225x5, 245x5, 275x5, 320x5, 360x5
Sumo Deadlift
225x10, 225x10, 225x10, 225x10, 225x10
Close Grip Bench Press (50%)
135x10, 135x10, 135x10, 135x10, 135x10
12/5/10
Saturday, December 04, 2010 - Overhead Press
Good and bad night in the gym. I set a new PR on the press of 190 but hurt my left arm in the process so I didn't do any accessory work.
Overhead Press
45x12, 75x5, 95x5, 115x3, 125x3, 140x3, 155x8 (155x8 = 192 1RM), 165x1, 175x1, 190x1 (PR)
Jason, check out the video from Team Super Training. I figured you would like it.
Overhead Press
45x12, 75x5, 95x5, 115x3, 125x3, 140x3, 155x8 (155x8 = 192 1RM), 165x1, 175x1, 190x1 (PR)
Jason, check out the video from Team Super Training. I figured you would like it.
12/4/10
Friday, December 03, 2010 - Squat
What a strange day. The world just sort of closed in and sapped a lot of my energy and motivation. We went into Phase I conditions and the storm was supposed to get worse so I really questioned even going to the gym at all. I figured at the last minute that the gym would be the best thing for me and I turned right around in the room to make the drive to the gym.
Once in the gym everything melted away and it was good and comfortable. I was able to sink into a nice groove and felt pretty strong. I like the 5/3/1 Reloaded program a lot so far due to the heavy singles. On my final 3 set at 365 I left probably 3 or 4 reps on the table so that I could focus well on the singles. I put 385 up for 3 which felt pretty easy. I then had an easy 405 and 425. I decided to try a new PR of 435. The first rep went up good so I decided to go for a second. As I was going up you can see I lose the arch in my back, I started to lean forward, I knew I was doing it so I tried to compensate and ended up losing my balance backwards. Sooooo...no double. Soon though.
Below is my 435 video and a video from the Swole Patrol at the Elite FTS UGSS. What an amazing event that must have been.
Squat
45x12, 135x10, 185x5, 225x5, 245x3, 285x3, 325x3, 365x7 (365x7 = 1 RM of 438), 385x3, 405x1, 425x1, 435x1 (PR)
Once in the gym everything melted away and it was good and comfortable. I was able to sink into a nice groove and felt pretty strong. I like the 5/3/1 Reloaded program a lot so far due to the heavy singles. On my final 3 set at 365 I left probably 3 or 4 reps on the table so that I could focus well on the singles. I put 385 up for 3 which felt pretty easy. I then had an easy 405 and 425. I decided to try a new PR of 435. The first rep went up good so I decided to go for a second. As I was going up you can see I lose the arch in my back, I started to lean forward, I knew I was doing it so I tried to compensate and ended up losing my balance backwards. Sooooo...no double. Soon though.
Below is my 435 video and a video from the Swole Patrol at the Elite FTS UGSS. What an amazing event that must have been.
Squat
45x12, 135x10, 185x5, 225x5, 245x3, 285x3, 325x3, 365x7 (365x7 = 1 RM of 438), 385x3, 405x1, 425x1, 435x1 (PR)
12/1/10
Wednesday, December 01, 2010 - Bench Press
I am posting up a video I found from the Swole Patrol. These guys post on Youtube under the name of GoEliteSC and have a website www.marchmanstrength.com. Their information is great and their videos are hilarious.
Bench
135x10, 135x5, 135x5, 155x5, 185x3, 205x3, 230x8 (230x8 = 286 1RM), 245x1, 250x1, 255x1, 260x1
Dumbbell Bench Press (80 pound dumbbells)
80x10, 80x10, 80x10, 80x8, 80x7
Dumbbell Rows
100x10, 100x10, 100x10, 100x10, 100x10
Bench
135x10, 135x5, 135x5, 155x5, 185x3, 205x3, 230x8 (230x8 = 286 1RM), 245x1, 250x1, 255x1, 260x1
Dumbbell Bench Press (80 pound dumbbells)
80x10, 80x10, 80x10, 80x8, 80x7
Dumbbell Rows
100x10, 100x10, 100x10, 100x10, 100x10
Monday, November 29, 2010 - Deadlift
Deadlift
135x10, 185x5, 225x5, 275x3, 315x3, 385x6 (385x6 = 447 1RM), 405x1, 425x1, 450xF, 450xF, 435x1
Romanian Deadlift
275x10, 275x10, 275x10, 275x10, 275x10
Good Mornings
185x10, 185x10, 185x10, 185x10, 185x10
135x10, 185x5, 225x5, 275x3, 315x3, 385x6 (385x6 = 447 1RM), 405x1, 425x1, 450xF, 450xF, 435x1
Romanian Deadlift
275x10, 275x10, 275x10, 275x10, 275x10
Good Mornings
185x10, 185x10, 185x10, 185x10, 185x10
11/28/10
Saturday, November 27, 2010 - Overhead Press
I felt much better today in the gym and even hit a goal I have wanted for a while, 185 on the Press. Now to start chasing 225.
Overhead Press
45x12, 65x5, 95x5, 105x5, 125x5, 140x3, 160x6, 170x1, 180x1(PR), 185x1(PR)
Overhead Press (Volume)
135x5, 135x5, 135x5, 135x5, 135x5
Deadhang Chinups
3, 3, 3, 3, 3, 3, 3
Overhead Press
45x12, 65x5, 95x5, 105x5, 125x5, 140x3, 160x6, 170x1, 180x1(PR), 185x1(PR)
Overhead Press (Volume)
135x5, 135x5, 135x5, 135x5, 135x5
Deadhang Chinups
3, 3, 3, 3, 3, 3, 3
11/27/10
Friday, November 26, 2010 - Squats
It was a bit of a battle tonight. Everything felt heavy and I was pretty tired.
"Just go. Just get through it."
“I just competed in the CF Games less than a year ago and now I’m dying.”- Amanda Miller, March 9, 2010
Just over a month after writing those words in her blog, Amanda Miller passed away due to cancer. She was 24.
Squat
135x5, 155x5, 195x5, 235x5, 295x5, 335x3, 370x5, 405x2(PR)
Overhead Squats
95x10, 95x10, 95x10, 95x10, 95x10
Leg Presses
600x5, 600x5, 600x5, 600x5, 600x5
"Just go. Just get through it."
“I just competed in the CF Games less than a year ago and now I’m dying.”- Amanda Miller, March 9, 2010
Just over a month after writing those words in her blog, Amanda Miller passed away due to cancer. She was 24.
Squat
135x5, 155x5, 195x5, 235x5, 295x5, 335x3, 370x5, 405x2(PR)
Overhead Squats
95x10, 95x10, 95x10, 95x10, 95x10
Leg Presses
600x5, 600x5, 600x5, 600x5, 600x5
11/26/10
Thursday, November 25, 2010 - Thanksgiving
I was at the Aurora and just couldn't do Thanksgiving dinner. I went to the gym and was alone most of the time.
1 Mile Run on the Treadmill
Dumbbell Bench Press
65x10, 75x10, 75x10, 75x10, 75x10, 75x10
Dumbbell Incline Bench Press (pushups after)
50x10+10, 50x10+8, 50x10+4, 50x10+6, 50x10+5
Brown's Bicep/Tricep Blaster
25x10+10, 25x10+10, 25x10+10, 25x10+10, 25x10+10
Preacher Curls
65x10, 65x10, 65x10, 65x10, 65x10
1 Mile Run on the Treadmill
Dumbbell Bench Press
65x10, 75x10, 75x10, 75x10, 75x10, 75x10
Dumbbell Incline Bench Press (pushups after)
50x10+10, 50x10+8, 50x10+4, 50x10+6, 50x10+5
Brown's Bicep/Tricep Blaster
25x10+10, 25x10+10, 25x10+10, 25x10+10, 25x10+10
Preacher Curls
65x10, 65x10, 65x10, 65x10, 65x10
11/25/10
Mobility WOD and the Sling Shot
Below is a video from Kelly at the Mobility WOD. You can find a link to his blog on the right hand side of my page. He has some amazing information on flexibility and mobility. Here he is using Mark Bell's Sling Shot.
11/24/10
Saturday, November 20, 2010 - Squat
Squat
135x10, 155x5, 195x5, 235x3, 275x3, 315x3, 350x3, 405x1, 420x1(PR), 430x1(PR), 455x1(Used Knee Wraps)
A video of my 430 Squat.
135x10, 155x5, 195x5, 235x3, 275x3, 315x3, 350x3, 405x1, 420x1(PR), 430x1(PR), 455x1(Used Knee Wraps)
A video of my 430 Squat.
Friday, November 19, 2010 - Bench Press
Bench Press
45x12, 95x5, 135x5, 155x3, 175x3, 195x3, 225x9 (PR 225x9 = 289 1RM), 245x3, 255x1
Bench Press Volume - 70%
185x10, 185x10, 185x9, 185x7, 185x6
Close Grip Bench Press
135x10, 135x10, 135x10, 135x10, 135x10
Joe
Floor Press
20x5, 20x5, 20x5, 20x5, 20x5
45x12, 95x5, 135x5, 155x3, 175x3, 195x3, 225x9 (PR 225x9 = 289 1RM), 245x3, 255x1
Bench Press Volume - 70%
185x10, 185x10, 185x9, 185x7, 185x6
Close Grip Bench Press
135x10, 135x10, 135x10, 135x10, 135x10
Joe
Floor Press
20x5, 20x5, 20x5, 20x5, 20x5
5/3/1 Reloaded
There was a recent article on T-Nation where Jim talked about modifying 5/3/1 towards specific goals. He has made a few changes to a Power focused lifter and I am including that here for later use.
Modification #1: I'm a competitive powerlifter. How do I tweak this for my goals?
"I have a whole book on this coming out called 5/3/1 for Powerlifting," says Wendler. "The biggest modification pertains to switching around the weeks and adding some heavy singles.
In the original 5/3/1 Manual, the weeks look like this:
Week 1: 3 x 5 reps
Week 2: 3 x 3 reps
Week 3: 3 x 5, 3, and 1 rep
Week 4: Deload
In 5/3/1 for Powerlifting, I switched week 1 and week 2 around and added a few singles, so it basically looks like this:
Week 1: 3 x 3, plus a few singles
Week 2: 3 x 5 only perform requisite reps
Week 3: 3 x 5,3,1, plus a few singles
Week 4: Deload
This system is superior for powerlifting as it includes the necessary heavy singles, yet by switching the weeks around and only performing requisite reps in week two, you never train heavy two weeks in a row.
Thus, it allows for more overall recovery."
Modification #1: I'm a competitive powerlifter. How do I tweak this for my goals?
"I have a whole book on this coming out called 5/3/1 for Powerlifting," says Wendler. "The biggest modification pertains to switching around the weeks and adding some heavy singles.
In the original 5/3/1 Manual, the weeks look like this:
Week 1: 3 x 5 reps
Week 2: 3 x 3 reps
Week 3: 3 x 5, 3, and 1 rep
Week 4: Deload
In 5/3/1 for Powerlifting, I switched week 1 and week 2 around and added a few singles, so it basically looks like this:
Week 1: 3 x 3, plus a few singles
Week 2: 3 x 5 only perform requisite reps
Week 3: 3 x 5,3,1, plus a few singles
Week 4: Deload
This system is superior for powerlifting as it includes the necessary heavy singles, yet by switching the weeks around and only performing requisite reps in week two, you never train heavy two weeks in a row.
Thus, it allows for more overall recovery."
11/16/10
Monday, November 15, 2010 - Deadlift
Deadlift
135x5, 165x5, 225x5, 245x3, 285x3, 315x3, 355x3, 375x3, 405x2, 445x1(PR), 455xF
135x5, 165x5, 225x5, 245x3, 285x3, 315x3, 355x3, 375x3, 405x2, 445x1(PR), 455xF
Saturday, November 13, 2010 - OH Press
OH Press
45x12, 65x5, 85x5, 105x5, 115x5, 125x5, 140x9 (140x9 = 180 1RM), 177.5x1(PR)
OH Press (Volume)
95x10, 95x10, 95x10, 95x10, 95x10
Deadhang Chinups
3, 3+10#, 3+25#, 3+25#, 3+25#, 3+25#, 3+25#
Chinups (Grey Band)
10, 10, 10, 10, 10
Greta
Ring Kicks
10, 10, 10
Pullups - 5
Pushups - 10
Joe
OH Press
20x5, 20x5, 20x5
Grey Band Pullups
10, 10
45x12, 65x5, 85x5, 105x5, 115x5, 125x5, 140x9 (140x9 = 180 1RM), 177.5x1(PR)
OH Press (Volume)
95x10, 95x10, 95x10, 95x10, 95x10
Deadhang Chinups
3, 3+10#, 3+25#, 3+25#, 3+25#, 3+25#, 3+25#
Chinups (Grey Band)
10, 10, 10, 10, 10
Greta
Ring Kicks
10, 10, 10
Pullups - 5
Pushups - 10
Joe
OH Press
20x5, 20x5, 20x5
Grey Band Pullups
10, 10
Friday, November 12, 2010 - Squats
Squats
45x12, 135x5, 155x5, 195x5, 235x5, 255x5, 285x5, 330x12 (330x12 = 475 1RM), 375x1, 415x1(PR)
I trained at Matanuksa Barbell. I didn't do any accessory work as I was too busy talking to Jason. I ended up setting a PR on the squat by doing an easy 415. I am looking forward to going heavier.
45x12, 135x5, 155x5, 195x5, 235x5, 255x5, 285x5, 330x12 (330x12 = 475 1RM), 375x1, 415x1(PR)
I trained at Matanuksa Barbell. I didn't do any accessory work as I was too busy talking to Jason. I ended up setting a PR on the squat by doing an easy 415. I am looking forward to going heavier.
Thursday, November 11, 2010 - Arms (Rest Day)
Staight Bar Curls
45x10, 65x10, 75x10, 85x10, 95x5, 95x5, 95x5, 95x5, 95x5
21's For GUNS!!!!!!!!
45x21, 45x21, 45x21
Tri Pulldowns with Grey Band
12, 12, 12, 12, 12, 12
Spud Inc. Yoke Work
35x12, 35x12, 35x12, 35x12, 35x12, 35x12
Airdyne for 12 min.
45x10, 65x10, 75x10, 85x10, 95x5, 95x5, 95x5, 95x5, 95x5
21's For GUNS!!!!!!!!
45x21, 45x21, 45x21
Tri Pulldowns with Grey Band
12, 12, 12, 12, 12, 12
Spud Inc. Yoke Work
35x12, 35x12, 35x12, 35x12, 35x12, 35x12
Airdyne for 12 min.
Wednesday, November 10, 2010 - Bench Press
Bench Press
45x12, 115x5, 135x5, 155x5, 165x5, 185x5, 210x9 (210x9 = 270 1RM)
Bench Press with Doubled Red Mini Band (Comp Grip)
145+ x 10, 145+ x 10, 145+ x 7, 145+ x 6, 145+ x 6, 145+ x 6, 145+ x 5
Bench Press with 4ea. 5' 3/4" Chains (Narrow Grip)
55+ x 10, 55+ x 10, 55+ x 10, 55+ x 10, 55+ x 8
Pushups
10, 10, 10, 10, 10
45x12, 115x5, 135x5, 155x5, 165x5, 185x5, 210x9 (210x9 = 270 1RM)
Bench Press with Doubled Red Mini Band (Comp Grip)
145+ x 10, 145+ x 10, 145+ x 7, 145+ x 6, 145+ x 6, 145+ x 6, 145+ x 5
Bench Press with 4ea. 5' 3/4" Chains (Narrow Grip)
55+ x 10, 55+ x 10, 55+ x 10, 55+ x 10, 55+ x 8
Pushups
10, 10, 10, 10, 10
Monday, November 08, 2010 - Deadlift
Deadlift
135x10, 165x5, 225x5, 245x5, 275x5, 315x5, 355x5
Deadlift (Volume)
225x10, 225x10, 225x10, 225x10, 225x10
135x10, 165x5, 225x5, 245x5, 275x5, 315x5, 355x5
Deadlift (Volume)
225x10, 225x10, 225x10, 225x10, 225x10
11/4/10
Wednesday, November 03, 2010 - Deload Chest & Arms
The weather up here was bad so I couldn't leave the hotel. I ended up just doing light chest and arms.
Sleep was the worst I have had since almost a year. I slept from 2130 to about 2300 and then again from 0300 to 0400. I could not settle my mind and actually sleep.
Dumbbell Bench Press
65x12, 70x10, 75x10, 75x10, 75x10, 75x10, 75x10
Incline Dumbbel Press
5 sets of 50x10 w/5 pushups.
Brown's Bicep/Tricep Blaster
30x10/10, 30x10/10, 30x10/10, 30x10/10, 30x10/10
Preacher Curl Machine Thing
80x12, 95x7, 95x7, 80x12
Sleep was the worst I have had since almost a year. I slept from 2130 to about 2300 and then again from 0300 to 0400. I could not settle my mind and actually sleep.
Dumbbell Bench Press
65x12, 70x10, 75x10, 75x10, 75x10, 75x10, 75x10
Incline Dumbbel Press
5 sets of 50x10 w/5 pushups.
Brown's Bicep/Tricep Blaster
30x10/10, 30x10/10, 30x10/10, 30x10/10, 30x10/10
Preacher Curl Machine Thing
80x12, 95x7, 95x7, 80x12
11/1/10
This is pretty damn good information.
I am making a separate post just for this video. I won't say anything other than watch it and think about it.
Monday, November 01, 2010 - Deload Week
So cycle two is finished. In a couple of days I will post my 1RM average gains for this cycle.
I have said it before and I will echo it again today. I have tried the Korte program, I have ran a cycle of Smolov, I have played with both the MEBB and Westside Method and I have to say that out of all of them I like the 5/3/1 method the best. It still offers me the variety I want with the ability to play around with the accessory lifts but still has the focus on the main lifts. I am making gains and I am not getting burned out. It feels great.
Below is a great video with Matt Bell and the Super Training Crew and another video with Mark Bell showing the proper way to use wrist wraps.
I have said it before and I will echo it again today. I have tried the Korte program, I have ran a cycle of Smolov, I have played with both the MEBB and Westside Method and I have to say that out of all of them I like the 5/3/1 method the best. It still offers me the variety I want with the ability to play around with the accessory lifts but still has the focus on the main lifts. I am making gains and I am not getting burned out. It feels great.
Below is a great video with Matt Bell and the Super Training Crew and another video with Mark Bell showing the proper way to use wrist wraps.
10/31/10
Saturday, October 30, 2010 - Overhead Press
I had a pretty good day in the gym. Slept well. Ate well.
OH Press
45x10, 65x5, 85x5, 105x5, 125x5, 145x5, 155x8 (PR 155x8 = 192 1RM)
Dips - Total of 90
10, 10, 8, 9, 5, 4, 5, 5, 5, 6, 5, 5, 4, 4, 5
Barbell Shrugs
135x10, 225x10, 315x10, 315x10, 315x10, 315x10, 315x10
OH Press
45x10, 65x5, 85x5, 105x5, 125x5, 145x5, 155x8 (PR 155x8 = 192 1RM)
Dips - Total of 90
10, 10, 8, 9, 5, 4, 5, 5, 5, 6, 5, 5, 4, 4, 5
Barbell Shrugs
135x10, 225x10, 315x10, 315x10, 315x10, 315x10, 315x10
10/30/10
Friday, October 29, 2010 - Squats
I felt good again today. I slept well last night. I ate well yesterday. I am feeling good about my squats this cycle. My averages are moving up and I am feeling like my form is good and I am pretty explosive.
Thursday 10/28 27 units TC.
Squat
45x10, 135x5, 155x5, 185x5, 225x5, 285x5, 320x3, 360x9 (PR 360x9 = 463 1RM)
Wide Stance Squats
235x10, 235x10, 235x10, 235x10, 235x10
Leg Extensions
100x10, 100x10, 100x10, 100x10, 100x10
Leg Curls
120x10, 120x10, 120x10, 120x10, 120x10
Thursday 10/28 27 units TC.
Squat
45x10, 135x5, 155x5, 185x5, 225x5, 285x5, 320x3, 360x9 (PR 360x9 = 463 1RM)
Wide Stance Squats
235x10, 235x10, 235x10, 235x10, 235x10
Leg Extensions
100x10, 100x10, 100x10, 100x10, 100x10
Leg Curls
120x10, 120x10, 120x10, 120x10, 120x10
10/29/10
The Yoke
Below is an article written by Jim Wendler and found on www.elitefts.com. I thought this was a good one.
The Yoke
The importance of the yoke was brought to my attention when I was a junior at Wheeling High School in Wheeling, Illinois. I was sitting in English class when Alison Kopec, who was sitting directly behind me, grabbed my traps, gave them a thorough rubbing and complimented me on their size. She did so with a certain amount of sexiness and purpose that whispered, “Let’s get it on.” This is when I realized that having a big yoke could potentially lead to some dirty carnality. It never did, but I haven’t won the lottery either, and I’m still playing. From then on, I’ve been a proponent of building a massive yoke. But it wasn’t until later that the term, “yoke” would become part of the EFS vernacular.
Fast forward 14 years. Dave and I are getting measured for dress shirts. I’m about to get married and neither of us have a shirt to wear. Nothing fits off of the shelf so we bring someone to the EFS Compound to measure us. As the guy is measuring us, we notice that one measurement involves going from shoulder to shoulder, with the tape measure being brought over the traps. He mentions that this measurement is the “yoke”. Dave and I compare measurements and I’m happy to say that I came out WAY on top. It was such a crushing defeat that we had to console Dave for a week. It was not an enjoyable week at the Compound, but I was secretly smiling. I was King Yoke @ EFS.
What is the yoke?
The yoke is comprised of several different muscles, none of which I know the technical names of. So to save face and to speak the language of most of my constituents, the yoke is the traps, rear delts and the neck. Of course the traps are the most popular faction of the yoke, but it cannot survive without the neck and the rear delts. They must co-exist.
So why would you want to big a yoke?
Besides the possibility of a large yoke getting you some nighttime nummsies (which should be enough to convince any man), the yoke is the basis on which you will be judged. This may seem like a harsh statement, but let’s face the facts. We live in a society that judges on physical appearance. Having big legs is ok, but no one notices. Big arms make you seem too narcissistic. A big chest makes you look like Captain UpperBody; a superhero no one wants to dress up like during Halloween. So that leaves the yoke as the essential body part to develop.
I have said this a million times before; a big yoke = instant respect. No one wants to screw with a guy that has a big neck and a thick yoke. A massive yoke smells of hard work, strength, fighting and toughness. Every other muscle can be small if a big yoke is present.
So here are my rules to a big yoke. And to the doubters here is a picture of me and my yoke. This was taken right after prom. Aren’t we cute?
Yoke Rule #1 – Train Heavy
The history behind the development of the yoke started in the 8th grade. This is when I started to train. I didn’t know how to train but I did train heavy. This is the key component of being beefy. You cannot big a thick, impressive yoke handling weights that would be called “pink” if they were a color. Your training has to revolve around heavy squats, benches, and deadlifts. This is nothing that hasn’t been said before, but should always be reiterated. This is the most important rule if you want to go to Yoke State University.
Yoke Rule #2 – Deadlift
If you were to put me on a deserted island and allowed me to do one exercise, I would pick the deadlift. Also, since I suck at the deadlift no one would see how bad I was at it. No other lift works more muscles than the deadlift. The irony is that few people do this lift and when they do, it’s “for reps” or for “form work” so they don‘t hurt their back. These terms are code for “pussy”. Yes, I did just say that, but let’s be honest and call a spade a spade. So you must pull and you must pull heavy.
Yoke Rule #3 – Hang Cleans/Snatches
I know some people aren’t keen on the Olympic lifts, but they are gold when developing the yoke. While the Power Clean/Power Snatch are OK, the “hang” versions are much better. This is because most people will use more upper body when doing hang cleans or hang snatches. I recommend doing them one time a week, for 3-5 sets of 3-5 reps. Don’t be afraid to use straps. The Olympic lifts were a big part of my program for a number of years and I credit them for building the foundation of a proper Yoke. Don’t be afraid to try clean grip snatches.
Yoke Rule #4 – Neck work
I’m a card carrying member of the Neckwork Network. I think every man should be doing neck work, regardless of sport. No one wants to have a stack of dimes holding their head in place. It’s embarrassing. As for exercises, I’m not a big fan of neck bridges as they seem unsafe and every time I see someone doing them I have this intense urge to kick their heads out from underneath them. Since I know I’m not the only that thinks like that, I’ll play it safe and stick to the neck harness and the 4 way neck machine. Now let me bestow some wisdom on you; don’t try to max out on these exercises. I tried putting a 100lb dumbbell on the neck harness and after a couple of reps, felt an intense pain in my neck. Not a good thing. When training the neck, either with the neck harness or the 4 way neck machine, stick to higher reps – 10-30 reps. I like to do neck work after each workout. When I was lugging the pigskin for University of Arizona, I would 2 sets of neck work every morning and 2 sets before I went to bed. I put my neck harness beside my bed as a constant reminder. I did sets of 30 reps. Bottom line; do some neck work or be doomed to a life of buying off the shelf.
Yoke Rule #5 – Shrugs
Shrugs are the most common and popular yoke exercise and for good reason. They are easy to do and they work. I have done my fair share of shrug variations and found that each one of them is unique and special. Here are some of my favorites –
Barbell Shrugs
DB Shrugs
Trap Bar Shrugs
Fat Bar Shrugs
Power Squat Shrugs
Safety Squat Bar Shrugs
Chest Supported Row Shrugs
Power Shrugs
The key to doing the shrugs (as with all exercises) is to maintain good form. Reps should fall between 6-20. Don’t be afraid to do some high reps with them.
Yoke Rule #6 – Upright Rows
Now I know some people laugh at this one, but they are weak and pathetic, so pay no mind to their chuckles. Up rows were a staple of my training for many years and I recently brought them back. After a recent up row session, my wife commented on the new growth of my traps so I know these work. I don’t like doing these too heavy as they hurt my shoulder sometimes and my form goes in the dumper. These are done for higher reps; 10-15.
Yoke Rule #7 – The Others
There are several other exercises other than the ones listed above that can contribute to a massive yoke. These include; face pulls, rear delt raises, seated dumbbell power cleans, chest supported rows, pull-ups/chin-ups and barbell/db rows. All have a contributing factor to the growth of the yoke, but you can survive without them. Now there are no more excuses for having a small yoke. This is not something that can be developed overnight. The maturation of the yoke takes time. Be patient and the rewards will be great.
The Yoke
The importance of the yoke was brought to my attention when I was a junior at Wheeling High School in Wheeling, Illinois. I was sitting in English class when Alison Kopec, who was sitting directly behind me, grabbed my traps, gave them a thorough rubbing and complimented me on their size. She did so with a certain amount of sexiness and purpose that whispered, “Let’s get it on.” This is when I realized that having a big yoke could potentially lead to some dirty carnality. It never did, but I haven’t won the lottery either, and I’m still playing. From then on, I’ve been a proponent of building a massive yoke. But it wasn’t until later that the term, “yoke” would become part of the EFS vernacular.
Fast forward 14 years. Dave and I are getting measured for dress shirts. I’m about to get married and neither of us have a shirt to wear. Nothing fits off of the shelf so we bring someone to the EFS Compound to measure us. As the guy is measuring us, we notice that one measurement involves going from shoulder to shoulder, with the tape measure being brought over the traps. He mentions that this measurement is the “yoke”. Dave and I compare measurements and I’m happy to say that I came out WAY on top. It was such a crushing defeat that we had to console Dave for a week. It was not an enjoyable week at the Compound, but I was secretly smiling. I was King Yoke @ EFS.
What is the yoke?
The yoke is comprised of several different muscles, none of which I know the technical names of. So to save face and to speak the language of most of my constituents, the yoke is the traps, rear delts and the neck. Of course the traps are the most popular faction of the yoke, but it cannot survive without the neck and the rear delts. They must co-exist.
So why would you want to big a yoke?
Besides the possibility of a large yoke getting you some nighttime nummsies (which should be enough to convince any man), the yoke is the basis on which you will be judged. This may seem like a harsh statement, but let’s face the facts. We live in a society that judges on physical appearance. Having big legs is ok, but no one notices. Big arms make you seem too narcissistic. A big chest makes you look like Captain UpperBody; a superhero no one wants to dress up like during Halloween. So that leaves the yoke as the essential body part to develop.
I have said this a million times before; a big yoke = instant respect. No one wants to screw with a guy that has a big neck and a thick yoke. A massive yoke smells of hard work, strength, fighting and toughness. Every other muscle can be small if a big yoke is present.
So here are my rules to a big yoke. And to the doubters here is a picture of me and my yoke. This was taken right after prom. Aren’t we cute?
Yoke Rule #1 – Train Heavy
The history behind the development of the yoke started in the 8th grade. This is when I started to train. I didn’t know how to train but I did train heavy. This is the key component of being beefy. You cannot big a thick, impressive yoke handling weights that would be called “pink” if they were a color. Your training has to revolve around heavy squats, benches, and deadlifts. This is nothing that hasn’t been said before, but should always be reiterated. This is the most important rule if you want to go to Yoke State University.
Yoke Rule #2 – Deadlift
If you were to put me on a deserted island and allowed me to do one exercise, I would pick the deadlift. Also, since I suck at the deadlift no one would see how bad I was at it. No other lift works more muscles than the deadlift. The irony is that few people do this lift and when they do, it’s “for reps” or for “form work” so they don‘t hurt their back. These terms are code for “pussy”. Yes, I did just say that, but let’s be honest and call a spade a spade. So you must pull and you must pull heavy.
Yoke Rule #3 – Hang Cleans/Snatches
I know some people aren’t keen on the Olympic lifts, but they are gold when developing the yoke. While the Power Clean/Power Snatch are OK, the “hang” versions are much better. This is because most people will use more upper body when doing hang cleans or hang snatches. I recommend doing them one time a week, for 3-5 sets of 3-5 reps. Don’t be afraid to use straps. The Olympic lifts were a big part of my program for a number of years and I credit them for building the foundation of a proper Yoke. Don’t be afraid to try clean grip snatches.
Yoke Rule #4 – Neck work
I’m a card carrying member of the Neckwork Network. I think every man should be doing neck work, regardless of sport. No one wants to have a stack of dimes holding their head in place. It’s embarrassing. As for exercises, I’m not a big fan of neck bridges as they seem unsafe and every time I see someone doing them I have this intense urge to kick their heads out from underneath them. Since I know I’m not the only that thinks like that, I’ll play it safe and stick to the neck harness and the 4 way neck machine. Now let me bestow some wisdom on you; don’t try to max out on these exercises. I tried putting a 100lb dumbbell on the neck harness and after a couple of reps, felt an intense pain in my neck. Not a good thing. When training the neck, either with the neck harness or the 4 way neck machine, stick to higher reps – 10-30 reps. I like to do neck work after each workout. When I was lugging the pigskin for University of Arizona, I would 2 sets of neck work every morning and 2 sets before I went to bed. I put my neck harness beside my bed as a constant reminder. I did sets of 30 reps. Bottom line; do some neck work or be doomed to a life of buying off the shelf.
Yoke Rule #5 – Shrugs
Shrugs are the most common and popular yoke exercise and for good reason. They are easy to do and they work. I have done my fair share of shrug variations and found that each one of them is unique and special. Here are some of my favorites –
Barbell Shrugs
DB Shrugs
Trap Bar Shrugs
Fat Bar Shrugs
Power Squat Shrugs
Safety Squat Bar Shrugs
Chest Supported Row Shrugs
Power Shrugs
The key to doing the shrugs (as with all exercises) is to maintain good form. Reps should fall between 6-20. Don’t be afraid to do some high reps with them.
Yoke Rule #6 – Upright Rows
Now I know some people laugh at this one, but they are weak and pathetic, so pay no mind to their chuckles. Up rows were a staple of my training for many years and I recently brought them back. After a recent up row session, my wife commented on the new growth of my traps so I know these work. I don’t like doing these too heavy as they hurt my shoulder sometimes and my form goes in the dumper. These are done for higher reps; 10-15.
Yoke Rule #7 – The Others
There are several other exercises other than the ones listed above that can contribute to a massive yoke. These include; face pulls, rear delt raises, seated dumbbell power cleans, chest supported rows, pull-ups/chin-ups and barbell/db rows. All have a contributing factor to the growth of the yoke, but you can survive without them. Now there are no more excuses for having a small yoke. This is not something that can be developed overnight. The maturation of the yoke takes time. Be patient and the rewards will be great.
10/28/10
Hey, Jason!
Take a look at this video and let me know what you think of their deadlift stance. Have you pulled with that narrow of a stance before?
Wednesday, October 27, 2010 - Bench Press
I felt good in the gym last night, I screwed up my weights again though. The other day on squats it was a nice surprise to see what I had done after the fact. This time on the floor press I wanted to do 195. I ended up loaded 205 on instead. The first two sets felt good so I thought I would bump it up to what I thought was 200 but ended up being 210. I did two sets, one of 10 and one of 9. I couldn't figure why t was so heavy so I back it down to what I thought was 195 which was 205 and only got 8. I don't like playing around with the weights like this since that is not what the 5/3/1 program is about. I finally figured it out by the 5th set. So stupid. Maybe in the future, I will get this figured out.
Diet was good. Sleep was 7 hours uninterrupted.
Bench Press
45x12, 95x5, 135x5, 155x5, 185x5, 205x3, 230x8 (PR 230x8 = 286 1RM)
Barbell Floor Press
205x10, 210x10, 210x9, 205x8, 195x7, 195x10
Barbell Shrugs
225x10, 225x10, 225x10, 225x10, 275x10, 275x10
Below is a cool video of the Westside crew benching with the Slingshot and Reverse Bands.
Diet was good. Sleep was 7 hours uninterrupted.
Bench Press
45x12, 95x5, 135x5, 155x5, 185x5, 205x3, 230x8 (PR 230x8 = 286 1RM)
Barbell Floor Press
205x10, 210x10, 210x9, 205x8, 195x7, 195x10
Barbell Shrugs
225x10, 225x10, 225x10, 225x10, 275x10, 275x10
Below is a cool video of the Westside crew benching with the Slingshot and Reverse Bands.
10/27/10
Tuesday, October 26, 2010 - Active Rest Day
Today was a rest day but I just couldn't sit in the room and stare at the walls.
Brown's Bicep/Tricep Blaster
30x10/10, 30x10/10, 30x10/10, 30x10/10, 30x10/10
Preacher Curl Machine
80x10, 95x10, 110x10, 110x8/80x4, 95x8/80x4, 80x12
Spud Inc. Yoke Work
26.5x12, 26.5x12, 26.5x12, 26.5x12, 26.5x12, 26.5x25
Below is a motivational article written by Chis Vaughn and featured on Elitefts.com. Chris is on his way to becoming a Pro Strongman and is legally blind.
Walk in a King
The next time you go into the gym, I want you to walk in with a swagger. Walk in as King. Why? Because some day you will be.
Everyone had to start somewhere. Donnie Thompson, Derek Poundstone, Ronnie Coleman — these men were not born as the best of the best. They started small just like the rest of us. They worked to become the best as countless people fell by the wayside. How many training partners do you think they went through and probably still lose as the days go by? It doesn’t matter. Even if they were alone, they would still have the passion to achieve the unthinkable.
You will push harder day after day, workout after workout, rep after rep, and you’ll build the most rock-solid foundation anyone has ever seen. You will have your ups and of course, you will have your downs. A wise man sees failure as progress. You fail, you get back up, and you smash that weight the next time. So many of your peers will give up after just a few tries, but not you. You will set a goal, destroy it, and then move on to a place you are only dreaming of right now.
Let yourself be inspired. There’s no shame in it. Be in awe of people you admire. A big factor for me is the clothing I choose to wear for the gym. So many times I’ve seen pictures of athletes and I’ve actually gone out and bought the same type of outfit. It makes me feel strong. It makes me feel powerful. It makes me INVINCIBLE.
Prior to Paxton Strongman 5 in December 2009, I saw a picture of Dave Tate. The dude is jacked and ready to tear the house down. I went out, got the shirt, hat, and shorts, and I had PRs every single time I wore the outfit. I felt powerful. Psychologically speaking, emulating this man helped me break down barriers. It can work for you too.
Then, “World Painted Blood” by Slayer came out. The song kicked my ass, and I found another outfit that made the hair stand up on the back of my neck – the same way I felt when I heard the song. I went on to tie for third in Paxton 5 due in part because of the outfit, but also because I walked in there like I owned the place. I had one of the best contests ever. I imitated what made me feel POWERFUL. I took every advantage I could get.
Stand on the shoulders of giants. Feel like they feel. Wear what they wear. Do what they do. NEVER feel like you can’t lift something or achieve something. You damn sure can, because you will push until you do. I don’t care if you fail 1,000 times on the way. You will get there with enough perseverance.
Think of it this way: Vince McMahon from the WWE is in his sixties. There are guys that look better than him, are richer than him, and plenty of men who are far surpass his physical abilities. However, he is so successful due in part because he enters the building with the mindset that he owns the place.
Who gives a damn if people look at you like you have two heads? They will look at you like you have THREE heads when you lift double what they can, when you run faster than them, grow bigger than them, and achieve more than they could even imagine. People will mock you because they want to drag you down to their weak, uninspired level. Strive to be that guy — the one that everyone stops to look at as he loads 45 after 45 onto an already bending bar and just plays with it. Strive to be the baddest man on the block and know — don’t think, KNOW — that soon you will be.
The ability to do whatever you want is inside of you. Own it. Harness the desire and take every advantage possible to get it. Blast the most motivating music, emulate the look of people you admire, and swagger into the gym and DOMINATE the weights. SMASH through barriers. Lift until you think you cannot go on, and then push further. Sweat, bleed, and swagger. Be the King. DREAMM of living, and then live your dreams. Nothing can stop you!
Brown's Bicep/Tricep Blaster
30x10/10, 30x10/10, 30x10/10, 30x10/10, 30x10/10
Preacher Curl Machine
80x10, 95x10, 110x10, 110x8/80x4, 95x8/80x4, 80x12
Spud Inc. Yoke Work
26.5x12, 26.5x12, 26.5x12, 26.5x12, 26.5x12, 26.5x25
Below is a motivational article written by Chis Vaughn and featured on Elitefts.com. Chris is on his way to becoming a Pro Strongman and is legally blind.
Walk in a King
The next time you go into the gym, I want you to walk in with a swagger. Walk in as King. Why? Because some day you will be.
Everyone had to start somewhere. Donnie Thompson, Derek Poundstone, Ronnie Coleman — these men were not born as the best of the best. They started small just like the rest of us. They worked to become the best as countless people fell by the wayside. How many training partners do you think they went through and probably still lose as the days go by? It doesn’t matter. Even if they were alone, they would still have the passion to achieve the unthinkable.
You will push harder day after day, workout after workout, rep after rep, and you’ll build the most rock-solid foundation anyone has ever seen. You will have your ups and of course, you will have your downs. A wise man sees failure as progress. You fail, you get back up, and you smash that weight the next time. So many of your peers will give up after just a few tries, but not you. You will set a goal, destroy it, and then move on to a place you are only dreaming of right now.
Let yourself be inspired. There’s no shame in it. Be in awe of people you admire. A big factor for me is the clothing I choose to wear for the gym. So many times I’ve seen pictures of athletes and I’ve actually gone out and bought the same type of outfit. It makes me feel strong. It makes me feel powerful. It makes me INVINCIBLE.
Prior to Paxton Strongman 5 in December 2009, I saw a picture of Dave Tate. The dude is jacked and ready to tear the house down. I went out, got the shirt, hat, and shorts, and I had PRs every single time I wore the outfit. I felt powerful. Psychologically speaking, emulating this man helped me break down barriers. It can work for you too.
Then, “World Painted Blood” by Slayer came out. The song kicked my ass, and I found another outfit that made the hair stand up on the back of my neck – the same way I felt when I heard the song. I went on to tie for third in Paxton 5 due in part because of the outfit, but also because I walked in there like I owned the place. I had one of the best contests ever. I imitated what made me feel POWERFUL. I took every advantage I could get.
Stand on the shoulders of giants. Feel like they feel. Wear what they wear. Do what they do. NEVER feel like you can’t lift something or achieve something. You damn sure can, because you will push until you do. I don’t care if you fail 1,000 times on the way. You will get there with enough perseverance.
Think of it this way: Vince McMahon from the WWE is in his sixties. There are guys that look better than him, are richer than him, and plenty of men who are far surpass his physical abilities. However, he is so successful due in part because he enters the building with the mindset that he owns the place.
Who gives a damn if people look at you like you have two heads? They will look at you like you have THREE heads when you lift double what they can, when you run faster than them, grow bigger than them, and achieve more than they could even imagine. People will mock you because they want to drag you down to their weak, uninspired level. Strive to be that guy — the one that everyone stops to look at as he loads 45 after 45 onto an already bending bar and just plays with it. Strive to be the baddest man on the block and know — don’t think, KNOW — that soon you will be.
The ability to do whatever you want is inside of you. Own it. Harness the desire and take every advantage possible to get it. Blast the most motivating music, emulate the look of people you admire, and swagger into the gym and DOMINATE the weights. SMASH through barriers. Lift until you think you cannot go on, and then push further. Sweat, bleed, and swagger. Be the King. DREAMM of living, and then live your dreams. Nothing can stop you!
10/26/10
Monday, October 25, 2010 - Deadlift
Once again a pretty good day in the gym. I noticed one thing in my deadlifts I want to try next time. I pull with a pretty narrow conventional stance and tend to stall out just below my knees. On my last two sets of Romanian Deadlifts I opened my stance up and widened my grip just a little bit, about an inch on each side. The lifts were noticeably easier coming up through my knees. Next time I deadlift I will see about changing my form just a little bit.
I am still also adding in one or two heavier singles after my final max rep set. I feel like I am benefiting by adding these into my sets and I like working with the heavier weights as I progress. My back was pretty well shot so I didn't do the Good Mornings.
Sleep was good, diet was good, Sunday 10/24 40 units TC.
These other cats ain't metaphorically where I'm at man
I gave Bruce Wayne a Valium and said
Settle ya fuckin ass down I'm ready for combat, man
Get it calm Batman?
Deadlift
135x5, 155x5, 225x5, 245x5, 315x5, 345x3, 385x9 (PR 385x9 = 495 1 RM), 435x1 (PR), 440xF
Romanian Deadlifts
255x10, 255x10, 255x10, 255x10, 255x10
I am still also adding in one or two heavier singles after my final max rep set. I feel like I am benefiting by adding these into my sets and I like working with the heavier weights as I progress. My back was pretty well shot so I didn't do the Good Mornings.
Sleep was good, diet was good, Sunday 10/24 40 units TC.
These other cats ain't metaphorically where I'm at man
I gave Bruce Wayne a Valium and said
Settle ya fuckin ass down I'm ready for combat, man
Get it calm Batman?
Deadlift
135x5, 155x5, 225x5, 245x5, 315x5, 345x3, 385x9 (PR 385x9 = 495 1 RM), 435x1 (PR), 440xF
Romanian Deadlifts
255x10, 255x10, 255x10, 255x10, 255x10
10/24/10
Saturday, October 23, 2010 - Overhead Press
I had another good day in the gym today. I was able to get a couple of PRs followed on by some good shit talk from Jason on the phone afterwards.
Sleep was an interrupted 6.5 hours so not the best. Diet was good, shy on the vegetables though.
Overhead Press
45x12, 65x5, 95x5, 105x3, 115x3, 135x3, 145x9 (PR 145x9 = 186 1RM), 165x1, 175x1 (PR)
Dips - Total of 87
10, 10, 9, 6, 5, 4, 5, 5, 5, 5, 5, 4, 5, 4, 5
Lat Pull Downs w/Curl Grip
110x10, 110x10, 110x10, 110x10, 110x10
Sleep was an interrupted 6.5 hours so not the best. Diet was good, shy on the vegetables though.
Overhead Press
45x12, 65x5, 95x5, 105x3, 115x3, 135x3, 145x9 (PR 145x9 = 186 1RM), 165x1, 175x1 (PR)
Dips - Total of 87
10, 10, 9, 6, 5, 4, 5, 5, 5, 5, 5, 4, 5, 4, 5
Lat Pull Downs w/Curl Grip
110x10, 110x10, 110x10, 110x10, 110x10
10/23/10
Friday, October 22, 2010 - Squats
What a fantastic day in the gym. Today was actually a fantastic day in general. I woke up feeling rested and good. I got 7 hours of uninterrupted sleep. I ate really well; eggs, smoked salmon, chicken breast, and squid preparing for squats and it all came together and really paid off.
I was set to finish at 340 for my final set of squats with as many reps as possible. I wanted to get 10 at that weight. The gym ended up getting crowded last night and the curl fest taking place took most of the smaller plates so I ended up just loading what I thought was 345. I started my set and got into my groove and was explosive out of the bottom. I ended up getting 11 reps and feeling really good about it. As I was unloading the bar I realized I had loaded on 355 by mistake. What a great feeling to knock out those 11 reps with that weight by surprise.
Thursday 10/21 50 units TC.
I felt like the Cinderella Man today.
Squat
45x10, 135x5, 155x5, 185x5, 225x3, 275x3, 315x3, 355x11 (PR - 355x11 = 492 1RM)
Wide Stance Box Squats 1" Below Parallel
235x10, 235x10, 235x10, 235x10, 235x10
Hamstring Curls
110x10, 110x10, 110x10, 110x10, 110x10
Westside squat night.
I was set to finish at 340 for my final set of squats with as many reps as possible. I wanted to get 10 at that weight. The gym ended up getting crowded last night and the curl fest taking place took most of the smaller plates so I ended up just loading what I thought was 345. I started my set and got into my groove and was explosive out of the bottom. I ended up getting 11 reps and feeling really good about it. As I was unloading the bar I realized I had loaded on 355 by mistake. What a great feeling to knock out those 11 reps with that weight by surprise.
Thursday 10/21 50 units TC.
I felt like the Cinderella Man today.
Squat
45x10, 135x5, 155x5, 185x5, 225x3, 275x3, 315x3, 355x11 (PR - 355x11 = 492 1RM)
Wide Stance Box Squats 1" Below Parallel
235x10, 235x10, 235x10, 235x10, 235x10
Hamstring Curls
110x10, 110x10, 110x10, 110x10, 110x10
Westside squat night.
10/22/10
Wednesday, October 20, 2010 - Bench Press
Spent most of the day getting ready to head back to the slope. Slept in late, still really tired and feeling low. Greta was cute. She asked me if I wanted a "Squiggly" line under my name and then said "Wait, I know the perfect thing!" and she drew the bar with plates and springs for me.
Bench Press
45x12, 5x95, 5x125, 3x145, 3x175, 3x195, 225x6, 235x1, 245x1
Floor Press - 145 with four 1/2" Chains
145+ x 10, 145+ x 10, 145+ x 10, 145+ x 10, 145+ x 10
Pushups
20, 20, 15, 10, 10
Bicep & Tricep Brown's Blaster
25x10&10, 25x10&10, 25x10&10, 25x10&10, 25x10&10
Bench Press
45x12, 5x95, 5x125, 3x145, 3x175, 3x195, 225x6, 235x1, 245x1
Floor Press - 145 with four 1/2" Chains
145+ x 10, 145+ x 10, 145+ x 10, 145+ x 10, 145+ x 10
Pushups
20, 20, 15, 10, 10
Bicep & Tricep Brown's Blaster
25x10&10, 25x10&10, 25x10&10, 25x10&10, 25x10&10
Monday, October 18, 2010 - Deadlifts
Went into today really tired. Terrible night of sleep. Feeling really weak and low.
Deadlift
195x5, 235x5, 275x5, 315x5, 345x5, 375x7 (PR - 375x7 = 450), 395x1
Glute Ham Raises
10, 10, 10, 10, 10
Deadlift
195x5, 235x5, 275x5, 315x5, 345x5, 375x7 (PR - 375x7 = 450), 395x1
Glute Ham Raises
10, 10, 10, 10, 10
10/18/10
Sunday, October 17, 2010 - OH Press
Back over Matanuska Barbell.
Sleep was 9 hours plus a two hour nap so that was really good. I could not wake up and energy has been hard to get ahold of right now for some reason though. Diet wasn't bad.
OH Press
45x12, 65x5, 95x5, 115x5, 125x5, 140x10 (PR 140x10 = 187 1RM), 165x1
Dips- Total of 51
10, 8, 10, 10, 7, 6
Band Pulls w/Heavy Band (Curl Grip)
12, 12, 12, 12, 12
Sleep was 9 hours plus a two hour nap so that was really good. I could not wake up and energy has been hard to get ahold of right now for some reason though. Diet wasn't bad.
OH Press
45x12, 65x5, 95x5, 115x5, 125x5, 140x10 (PR 140x10 = 187 1RM), 165x1
Dips- Total of 51
10, 8, 10, 10, 7, 6
Band Pulls w/Heavy Band (Curl Grip)
12, 12, 12, 12, 12
Friday, October 15, 2010 - Squats
I had a terrible night of sleep. Up off and on all night. Diet was messed up as well. A very low day overall.
Squat
135x5, 155x5, 185x5, 225x5, 245x5, 285x5, 320x10 (427 1RM), 365x1, 385x1
Reverse Band Squats w/ Light Band
405+ x 5, 495+ x1, 495+ x1, 495+ x1, 495+ x1, 495+ x1
Squat
135x5, 155x5, 185x5, 225x5, 245x5, 285x5, 320x10 (427 1RM), 365x1, 385x1
Reverse Band Squats w/ Light Band
405+ x 5, 495+ x1, 495+ x1, 495+ x1, 495+ x1, 495+ x1
10/13/10
Wednesday, October 13, 2010 - Bench Press
Back at Matanuska Barbell tonight. It is so great to be working with Jason again. His motivation is awesome.
Diet was good. Good breakfast. Smoked Salmon. Great burger. A gallon of chocolate milk. Sleep was 7 hours uninterrupted. Woke up feeling pretty good. I felt like I wrapped up a good day.
Bench Press - Grip was thumb length from the smooth.
95x12, 135x5, 145x5, 165x5, 185x5, 205x11 (PR - 205x11 = 284 1RM), 245x2
Farmers Walk - 175 pounds each hand. 450' @ 50' Laps
Jason and I traded off for 9 laps.
Kettlebell 'Kroc' Rows
2 Pood x 15, 2 Pood x 15, 2 Pood x 15, 2 Pood x 15, 2 Pood x 15
Beach Blast Dumbbell Bi & Tri Girl Getters - Jason wanted us to do these with our shirts off but I talked him out of it.
20 x 10 Bi & 15 Tri, 20 x 10 Bi & 15 Tri, 20 x 10 Bi & 15 Tri
Hey, Jason how was your little post workout fish dinner? My burger with bacon, fried egg, a side of bacon, and two glasses of chocolate milk was DELICIOUS.
Diet was good. Good breakfast. Smoked Salmon. Great burger. A gallon of chocolate milk. Sleep was 7 hours uninterrupted. Woke up feeling pretty good. I felt like I wrapped up a good day.
Bench Press - Grip was thumb length from the smooth.
95x12, 135x5, 145x5, 165x5, 185x5, 205x11 (PR - 205x11 = 284 1RM), 245x2
Farmers Walk - 175 pounds each hand. 450' @ 50' Laps
Jason and I traded off for 9 laps.
Kettlebell 'Kroc' Rows
2 Pood x 15, 2 Pood x 15, 2 Pood x 15, 2 Pood x 15, 2 Pood x 15
Beach Blast Dumbbell Bi & Tri Girl Getters - Jason wanted us to do these with our shirts off but I talked him out of it.
20 x 10 Bi & 15 Tri, 20 x 10 Bi & 15 Tri, 20 x 10 Bi & 15 Tri
Hey, Jason how was your little post workout fish dinner? My burger with bacon, fried egg, a side of bacon, and two glasses of chocolate milk was DELICIOUS.
10/12/10
Tuesday, October 12, 2010 - Romanian Deadlifts
I didn't do any accessory work last night so I thought I would add them in today. Joe trained with me today so that was a lot of fun. He is getting his deadlift form down great and was able to pull sets with 70 pounds.
Diet was off today, didn't eat enough. Sleep was 8 hours uninterrupted. I woke up feeling good for the first time in a while.
Romanian Deadlift - 225 w/Monster Mini Bands
225+ x 10, 225+ x 10, 225+ x 10, 225+ x 10, 225+ x 10
Kettlebell Swings (CrossFit OH Style)
1.5 Pood x 15, 1.5 Pood x 15, 1.5 Pood x 15, 1.5 Pood x 15, 1.5 Pood x 15
Joe
Deadlift
70x5, 70x5, 70x5, 70x5, 70x5
Dumbbell Swings
15x15, 15x15, 15x15, 15x15, 15x15
Father and son deadlift bars.
Diet was off today, didn't eat enough. Sleep was 8 hours uninterrupted. I woke up feeling good for the first time in a while.
Romanian Deadlift - 225 w/Monster Mini Bands
225+ x 10, 225+ x 10, 225+ x 10, 225+ x 10, 225+ x 10
Kettlebell Swings (CrossFit OH Style)
1.5 Pood x 15, 1.5 Pood x 15, 1.5 Pood x 15, 1.5 Pood x 15, 1.5 Pood x 15
Joe
Deadlift
70x5, 70x5, 70x5, 70x5, 70x5
Dumbbell Swings
15x15, 15x15, 15x15, 15x15, 15x15
Father and son deadlift bars.
10/11/10
Monday, October 11, 2010 - 5/3/1 Cycle 2 Start - Deadlifts
Quite a day in the grand scheme of things. I went back to Matanuska Barbell and worked with Jason. This was a wonderful change and it was great to have someone to work with, talk to, and be motivated by.
We just worked on Deadlifts since Jason was getting back into it after an injury. I may add my accessory exercises in tomorrow. I added in a set of three with 420 just to see how it would feel. It was after my set of 16 so I was pretty tired. I was pleased it went up as well as it did though.
I read a cool quote today...
Courage does not always roar. Sometimes it is the quiet voice at the end of the day saying ~I will try again tomorrow. -Author Unknown
TC 200mg. Diet was off today. Sleep was 8 hours interrupted.
Deadlift
155x5, 185x5, 235x5, 255x5, 295x5, 335x16 (PR - 335x16 = 575 1RM I wish), 420x3 (PR - 420x3 = 445 1RM)
We just worked on Deadlifts since Jason was getting back into it after an injury. I may add my accessory exercises in tomorrow. I added in a set of three with 420 just to see how it would feel. It was after my set of 16 so I was pretty tired. I was pleased it went up as well as it did though.
I read a cool quote today...
Courage does not always roar. Sometimes it is the quiet voice at the end of the day saying ~I will try again tomorrow. -Author Unknown
TC 200mg. Diet was off today. Sleep was 8 hours interrupted.
Deadlift
155x5, 185x5, 235x5, 255x5, 295x5, 335x16 (PR - 335x16 = 575 1RM I wish), 420x3 (PR - 420x3 = 445 1RM)
10/6/10
Tuesday, October 05, 2010 - Deload - For My Records
Day two of my first deload. I ate, I stretched, and I did pushups in my small room. I am looking forward to getting into next week.
Pushups - 150 15x10
For My Records -
Thursday 11/04 - 30
Sunday 11/07 - 30
Thursday 11/11 - 30
Sunday 11/14 - 32
Thursday 11/18 - 28
Sunday 11/21 - 32
Thursday 11/25 - 30
Sunday 11/28 - 34
Thursday 12/02 - 30
Sunday 12/05 - 32
Thursday 12/09 - 30
Sunday 12/12 - 24+6
Wednesday 12/15 - 24
Monday 12/20 - 42
Thursday 12/23 - 42
Sandoz 200
Sunday 12/26 - 30
Thursday 12/30 - 30
Sunday 01/02 - 30
Thursday 01/06 - 32
Sunday 01/09 - 32
Thursday 01/13 - 32
Sunday 01/16 - 32
Thursday 01/20 - 32
Sunday 01/23 - 30
Thursday 01/27 - 30 + .25mg AI
Sunday 01/30 - 30 + .25mg AI
Thursday 02/03 - 30 + .25mg AI
Sunday 02/06 - 30 + .25mg AI
Thursday 02/10 - 30 + .25mg AI
Sunday 02/13 - 50 + .25mg AI
Thursday 02/17 - 60 + .25mg AI
Sunday 02/20 - 50 + .25mg AI
Thursday 02/24 - 20+
Sunday 02/27 - 20+
Thursday 03/03 - 20+
Sunday 03/06 - 20+
Thursday 03/10 - 30+
Sunday 03/13 - 30+
Thursday 03/17 - 30+
Sunday 03/20 - 20+
Wednesday 03/23 - 30+
Sunday 03/27 - 30+
Thursday 03/31 - 30+
Sunday 04/03 - 30+
Friday 04/08 - 30+
Sunday 04/10 - 30+
Thursday 04/14 - 30+
Sunday 04/17 - 30+
GP 250
Thursday -2/24 - 50 + .25mg AI
Sunday 02/27 - 50 + .25mg AI
Thursday 03/03 - 50 + .25mg AI
Sunday 03/06 - 50 + .25mg AI
Thursday 03/10 - 50 + .25mg AI
Sunday 03/13 - 50 + .25mg AI
Thursday 03/17 - 50 + .25mg AI
Sunday 03/20 - 50 + .25mg AI
Wednesday 03/23 - 50 + .25mg AI
Sunday 03/27 - 50 + .25mg AI
Thursday 03/31 - 50 + .25mg AI
Sunday 04/03 - 50 + .25mg AI
Friday 04/08 - 50 + .25mg AI
Sunday 04/10 - 50 + .25mg AI
Thursday 04/14 - 50 + .25mg AI
Sunday 04/17 - 50 + .25mg AI
Monday 04/25 - 25 + .25mg AI
Thursday 04/28 - 25 + .25mg AI
Sunday 05/01 - 25 + .25mg AI
Watson 200
Monday 04/25 - 25+
Thursday 04/28 - 25+
Sunday 05/01 - 25+
Wednesday 05/04 - 100 + .5mg AI
Sunday 05/8 - 100 + .5mg AI
Thursday 05/12 - 100 + .5mg AI
Sunday 05/15 - 100 + .5mg AI
Wednesday 05/18 - 100 + .5mg AI
GP 250
Sunday 05/22 - 100 + .5mg AI
Thursday 05/26 - 100 + .5mg AI
Sunday 05/29 - 100 + .5mg AI
Thursday 06/02 - 100 + .5mg AI
Sunday 06/05 - 100 + .5mg AI
Wednesday 06/08 - 100 + .5mg AI
Sunday 06/12 - 100 + .5mg AI
Wednesday 06/15 - 100 + .5mg AI
Monday 06/20 - 100 + .5mg AI
Wednesday 06/22 - 90 + .5mg AI
GP Methan 10
Friday 05/20 - 40mg Start
Wednesday 06/22 - 40mg Stop
GP 250
Sunday 06/26 - 100 + .5mg AI
Thursday 06/30 - 100 + .5mg AI
Sunday 07/03 - 100 + .5mg AI
Thursday 07/07 - 100 + .5mg AI
Pushups - 150 15x10
For My Records -
Thursday 11/04 - 30
Sunday 11/07 - 30
Thursday 11/11 - 30
Sunday 11/14 - 32
Thursday 11/18 - 28
Sunday 11/21 - 32
Thursday 11/25 - 30
Sunday 11/28 - 34
Thursday 12/02 - 30
Sunday 12/05 - 32
Thursday 12/09 - 30
Sunday 12/12 - 24+6
Wednesday 12/15 - 24
Monday 12/20 - 42
Thursday 12/23 - 42
Sandoz 200
Sunday 12/26 - 30
Thursday 12/30 - 30
Sunday 01/02 - 30
Thursday 01/06 - 32
Sunday 01/09 - 32
Thursday 01/13 - 32
Sunday 01/16 - 32
Thursday 01/20 - 32
Sunday 01/23 - 30
Thursday 01/27 - 30 + .25mg AI
Sunday 01/30 - 30 + .25mg AI
Thursday 02/03 - 30 + .25mg AI
Sunday 02/06 - 30 + .25mg AI
Thursday 02/10 - 30 + .25mg AI
Sunday 02/13 - 50 + .25mg AI
Thursday 02/17 - 60 + .25mg AI
Sunday 02/20 - 50 + .25mg AI
Thursday 02/24 - 20+
Sunday 02/27 - 20+
Thursday 03/03 - 20+
Sunday 03/06 - 20+
Thursday 03/10 - 30+
Sunday 03/13 - 30+
Thursday 03/17 - 30+
Sunday 03/20 - 20+
Wednesday 03/23 - 30+
Sunday 03/27 - 30+
Thursday 03/31 - 30+
Sunday 04/03 - 30+
Friday 04/08 - 30+
Sunday 04/10 - 30+
Thursday 04/14 - 30+
Sunday 04/17 - 30+
GP 250
Thursday -2/24 - 50 + .25mg AI
Sunday 02/27 - 50 + .25mg AI
Thursday 03/03 - 50 + .25mg AI
Sunday 03/06 - 50 + .25mg AI
Thursday 03/10 - 50 + .25mg AI
Sunday 03/13 - 50 + .25mg AI
Thursday 03/17 - 50 + .25mg AI
Sunday 03/20 - 50 + .25mg AI
Wednesday 03/23 - 50 + .25mg AI
Sunday 03/27 - 50 + .25mg AI
Thursday 03/31 - 50 + .25mg AI
Sunday 04/03 - 50 + .25mg AI
Friday 04/08 - 50 + .25mg AI
Sunday 04/10 - 50 + .25mg AI
Thursday 04/14 - 50 + .25mg AI
Sunday 04/17 - 50 + .25mg AI
Monday 04/25 - 25 + .25mg AI
Thursday 04/28 - 25 + .25mg AI
Sunday 05/01 - 25 + .25mg AI
Watson 200
Monday 04/25 - 25+
Thursday 04/28 - 25+
Sunday 05/01 - 25+
Wednesday 05/04 - 100 + .5mg AI
Sunday 05/8 - 100 + .5mg AI
Thursday 05/12 - 100 + .5mg AI
Sunday 05/15 - 100 + .5mg AI
Wednesday 05/18 - 100 + .5mg AI
GP 250
Sunday 05/22 - 100 + .5mg AI
Thursday 05/26 - 100 + .5mg AI
Sunday 05/29 - 100 + .5mg AI
Thursday 06/02 - 100 + .5mg AI
Sunday 06/05 - 100 + .5mg AI
Wednesday 06/08 - 100 + .5mg AI
Sunday 06/12 - 100 + .5mg AI
Wednesday 06/15 - 100 + .5mg AI
Monday 06/20 - 100 + .5mg AI
Wednesday 06/22 - 90 + .5mg AI
GP Methan 10
Friday 05/20 - 40mg Start
Wednesday 06/22 - 40mg Stop
GP 250
Sunday 06/26 - 100 + .5mg AI
Thursday 06/30 - 100 + .5mg AI
Sunday 07/03 - 100 + .5mg AI
Thursday 07/07 - 100 + .5mg AI
10/5/10
Monday, October 04, 2010 - Deload
So today was my first day of my deload week. I didn't make it over to the PBOC to do any of the deadlifts so I worked on stretching, rollouts, Spud Inc. Yoke work, eating, and rest.
Spud Inc. Yoke Work (Neck Harness with the Pumpkin of Pain)
26x15, 26x15, 60x5, 60x5, 60x5, 60x5, 60x5
Spud Inc. Yoke Work (Neck Harness with the Pumpkin of Pain)
26x15, 26x15, 60x5, 60x5, 60x5, 60x5, 60x5
10/4/10
Sunday, September 03, 2010 - Scheduled Rest Day
I completed the first three weeks of my first 5/3/1 cycle and am now going into the deload week. I have to say out of all of the programs I have done I feel better and stronger with 5/3/1 than anything else. I can really focus on the intensity of the main lifts along with the accessory lifts. I will take this deload week seriously and let my body recover and get ready to start my 2nd cycle.
Here is a quote that was posted today at Greyskull Barbell that I thought was really good.
"Do not anticipate trouble, or worry about what may never happen. Keep in the sunlight."
-Benjamin Franklin
Here is a quote that was posted today at Greyskull Barbell that I thought was really good.
"Do not anticipate trouble, or worry about what may never happen. Keep in the sunlight."
-Benjamin Franklin
Saturday, October 02, 2010 - Overhead Press
Overhead Press
45x12, 65x5, 85x5, 95x5, 115x5, 135x3, 150x7 (PR - 150x7 = 180 1RM)
Dips - Total of 86
13, 6, 6, 5, 4, 5, 5, 5, 6, 6, 5, 5, 4, 5, 6
Lat Pull Downs
120x12, 120x12, 120x12, 120x12, 120x12, 120x12
45x12, 65x5, 85x5, 95x5, 115x5, 135x3, 150x7 (PR - 150x7 = 180 1RM)
Dips - Total of 86
13, 6, 6, 5, 4, 5, 5, 5, 6, 6, 5, 5, 4, 5, 6
Lat Pull Downs
120x12, 120x12, 120x12, 120x12, 120x12, 120x12
10/2/10
Friday, October 01, 2010 - Squats
Squats
135x5, 155x5, 185x5, 225x5, 275x5, 315x3, 350x8 (PR - 350x8 = 435 1RM)
Wide Stance Squats
225x10, 225x10, 225x10, 225x10, 225x10
Hamstring Curls
110x10, 110x10, 110x10, 110x10, 110x10, 110x10
135x5, 155x5, 185x5, 225x5, 275x5, 315x3, 350x8 (PR - 350x8 = 435 1RM)
Wide Stance Squats
225x10, 225x10, 225x10, 225x10, 225x10
Hamstring Curls
110x10, 110x10, 110x10, 110x10, 110x10, 110x10
10/1/10
Thursday, September 30, 2010 - Active Rest Day
Treadmill - 12 Minute Mile
Preacher Curl Machine
50x12, 80x12, 95x12, 95x12, 95x12, 95x12, 95x12
Spud Inc. Yoke Work
26x15, 26x15, 26x15, 26x15, 26x15, 26x15, 26x15
Preacher Curl Machine
50x12, 80x12, 95x12, 95x12, 95x12, 95x12, 95x12
Spud Inc. Yoke Work
26x15, 26x15, 26x15, 26x15, 26x15, 26x15, 26x15
9/30/10
Wednesday, September 29, 2010 - Bench Press
Bench Press
45x12, 95x5, 135x5, 145x5, 185x5, 205x3, 225x6 (PR - 225x6 = 261 1RM)
Floor Press - Total of 53 reps
185x10, 185x10, 185x8, 185x6, 18x6, 185x4, 185x5, 185x4
Dumbbell Rows
95x10, 95x10, 95x10, 95x10, 95x10, 95x10
Below is a great article written by Josh Bryant and found at www.elitefts.com. I copied it here so I can have the information to incorporate the Dead Bench into my 5/3/1 program as an accessory lift on bench days.
The World at Large
The Dead Bench
By Josh Bryant
If your goal is to develop overwhelming starting strength in the bench press, can you simply pause the bar for one second on your chest and circumvent the whole stretch shortening cycle? The answer to this question is both yes and no. A recent study by the Physical Education Department at the Josef Pilduski University in Warsaw, Poland, in conjunction with the Biomechanics Department at Somelweis University in Budapest, Hungary, found that a one second pause at the bottom of the bench press movement causes a 55 percent disruption of the benefits derived from stretch-shortening during the bench press. That means that 45 percent of the stored elastic energy is still present after a one second pause. Pausing will help develop starting strength, but it still does not completely bypass the benefits of the stretch reflex. How is this paradox remedied?
I would like to introduce you to a GREAT exercise for developing starting strength. The exercise I’m referring to is something that I call the “dead bench,” and it’s a great way to make your bench gains come alive! The dead bench has helped me improve my explosive power during that crucial initial period of clearing the bar off my chest. The lift is performed by pressing dead weight off your chest (as shown in the video below). There’s no eccentric motion to store elastic energy, which is why the dead bench is a superior exercise for building blasting power in the initial phase.
The dead bench should be performed for single repetitions only, because, as the study indicates, even after a pause in the bench press motion, almost half of the stored elastic energy remains. For higher volume, lower intensity training, rather than pumping out rep after rep, you can use multiple singles followed by shorter rest intervals.
Proper progression is where most strength programs fail. One can know the science of training front to back, but if you do not understand the art of progression, you’ll be lost in a sea of missed gains. Some variables to increase intensity in the dead bench are: shortening rest intervals, adding more singles with the same weight, and adding more weight. Focusing only on increasing bar weight is a good prescription for running yourself into the ground of failed progress. However, you can consider lengthening the rest intervals and decreasing the number of singles as the weight increases. An example of this would be starting out with eight singles with a one-minute rest in between lifts, and by week six, performing four singles with three-minute rest. Obviously, the weight would increase each week during this hypothetical cycle (excluding deload weeks).
If your starting strength in the bench press is what’s holding your numbers down, then give this exercise a try. I promise, you won’t be disappointed. Now start blasting!
Some points to remember
Start the weight at chest level, but no more than two inches off the chest
To maximally develop starting strength and rate of force development push the bar as hard and fast as possible
In regard to hand placement, use your raw competition bench press grip for the greatest carry over
Foot placement is the same as a normal bench press
Use singles not reps
Here is a video of Jeff Lofton working up to a 435 Dead Bench.
45x12, 95x5, 135x5, 145x5, 185x5, 205x3, 225x6 (PR - 225x6 = 261 1RM)
Floor Press - Total of 53 reps
185x10, 185x10, 185x8, 185x6, 18x6, 185x4, 185x5, 185x4
Dumbbell Rows
95x10, 95x10, 95x10, 95x10, 95x10, 95x10
Below is a great article written by Josh Bryant and found at www.elitefts.com. I copied it here so I can have the information to incorporate the Dead Bench into my 5/3/1 program as an accessory lift on bench days.
The World at Large
The Dead Bench
By Josh Bryant
If your goal is to develop overwhelming starting strength in the bench press, can you simply pause the bar for one second on your chest and circumvent the whole stretch shortening cycle? The answer to this question is both yes and no. A recent study by the Physical Education Department at the Josef Pilduski University in Warsaw, Poland, in conjunction with the Biomechanics Department at Somelweis University in Budapest, Hungary, found that a one second pause at the bottom of the bench press movement causes a 55 percent disruption of the benefits derived from stretch-shortening during the bench press. That means that 45 percent of the stored elastic energy is still present after a one second pause. Pausing will help develop starting strength, but it still does not completely bypass the benefits of the stretch reflex. How is this paradox remedied?
I would like to introduce you to a GREAT exercise for developing starting strength. The exercise I’m referring to is something that I call the “dead bench,” and it’s a great way to make your bench gains come alive! The dead bench has helped me improve my explosive power during that crucial initial period of clearing the bar off my chest. The lift is performed by pressing dead weight off your chest (as shown in the video below). There’s no eccentric motion to store elastic energy, which is why the dead bench is a superior exercise for building blasting power in the initial phase.
The dead bench should be performed for single repetitions only, because, as the study indicates, even after a pause in the bench press motion, almost half of the stored elastic energy remains. For higher volume, lower intensity training, rather than pumping out rep after rep, you can use multiple singles followed by shorter rest intervals.
Proper progression is where most strength programs fail. One can know the science of training front to back, but if you do not understand the art of progression, you’ll be lost in a sea of missed gains. Some variables to increase intensity in the dead bench are: shortening rest intervals, adding more singles with the same weight, and adding more weight. Focusing only on increasing bar weight is a good prescription for running yourself into the ground of failed progress. However, you can consider lengthening the rest intervals and decreasing the number of singles as the weight increases. An example of this would be starting out with eight singles with a one-minute rest in between lifts, and by week six, performing four singles with three-minute rest. Obviously, the weight would increase each week during this hypothetical cycle (excluding deload weeks).
If your starting strength in the bench press is what’s holding your numbers down, then give this exercise a try. I promise, you won’t be disappointed. Now start blasting!
Some points to remember
Start the weight at chest level, but no more than two inches off the chest
To maximally develop starting strength and rate of force development push the bar as hard and fast as possible
In regard to hand placement, use your raw competition bench press grip for the greatest carry over
Foot placement is the same as a normal bench press
Use singles not reps
Here is a video of Jeff Lofton working up to a 435 Dead Bench.
9/29/10
Tuesday, September 28, 2010 - Active Rest Day
Spud Inc. Yoke Work
26x15, 26x15, 26x15, 26x15, 26x15
Ab Wheel Rollouts
15, 15, 15, 15, 15
26x15, 26x15, 26x15, 26x15, 26x15
Ab Wheel Rollouts
15, 15, 15, 15, 15
9/28/10
Monday, September 27, 2010 - Deadlifts
Deadlift
135x5, 155x5, 155x5, 195x5, 235x5, 285x5, 325x5, 365x10 (PR - 365x10 = 487 1RM)
Romanian Deadlifts
245x10, 245x10, 245x10, 245x10, 245x10
Good Mornings
185x10, 185x10, 185x10, 185x10, 185x10
135x5, 155x5, 155x5, 195x5, 235x5, 285x5, 325x5, 365x10 (PR - 365x10 = 487 1RM)
Romanian Deadlifts
245x10, 245x10, 245x10, 245x10, 245x10
Good Mornings
185x10, 185x10, 185x10, 185x10, 185x10
9/27/10
Sunday, September 26, 2010 - Overhead Press
Overhead Press
45x12, 65x5, 80x5, 95x3, 125x3, 125x3, 140x9 (PR - 140x9 = 180 1RM)
Dips - Total of 71
12, 7, 5, 4, 3, 4, 4, 3, 4, 8 (rested talking to someone), 4, 3, 3, 3, 4
Lat Pull Downs
110x12, 110x12, 110x12, 110x12, 110x12, 110x12
Jim Wendler the man behind 5/3/1 and John Sheaffer (aka. Johnny Pain) from Greyskull Barbell.
45x12, 65x5, 80x5, 95x3, 125x3, 125x3, 140x9 (PR - 140x9 = 180 1RM)
Dips - Total of 71
12, 7, 5, 4, 3, 4, 4, 3, 4, 8 (rested talking to someone), 4, 3, 3, 3, 4
Lat Pull Downs
110x12, 110x12, 110x12, 110x12, 110x12, 110x12
Jim Wendler the man behind 5/3/1 and John Sheaffer (aka. Johnny Pain) from Greyskull Barbell.
9/25/10
Friday, September 24, 2010 - Squats
Squat
135x5, 155x5, 185x5, 225x3, 265x3, 295x3, 330x10 (PR - 330x10 = 440 1RM)
Wide Stance Box Squat - 2" Above Parallel
225x10, 225x10, 225x10, 225x10, 225x10
Hamstring Curls
110x10, 110x10, 110x10, 110x10, 110x10
135x5, 155x5, 185x5, 225x3, 265x3, 295x3, 330x10 (PR - 330x10 = 440 1RM)
Wide Stance Box Squat - 2" Above Parallel
225x10, 225x10, 225x10, 225x10, 225x10
Hamstring Curls
110x10, 110x10, 110x10, 110x10, 110x10
9/24/10
Wednesday, September 22, 2010 - Bench Press
Bench Press
45x5, 95x5, 125x5, 145x3, 165x3, 190x3, 215x7 (PR - 215x7 = 258 1RM)
Floor Press - Added 1 set of 1/2" chain.
135+ x 12, 135+ x 12, 135+ x 12, 135+ x 12, 135+ x 12, 135+ x 12
Supine Ring Pullups
12, 12, 12, 12, 12, 12
45x5, 95x5, 125x5, 145x3, 165x3, 190x3, 215x7 (PR - 215x7 = 258 1RM)
Floor Press - Added 1 set of 1/2" chain.
135+ x 12, 135+ x 12, 135+ x 12, 135+ x 12, 135+ x 12, 135+ x 12
Supine Ring Pullups
12, 12, 12, 12, 12, 12
Monday, September 20, 2010 - Deadlifts
Deadlift - Added Monster Mini Bands. I figure about 60 pounds on the top.
135+ x5, 155+ x5, 190+ x5, 230+ x3, 270+ x3, 305+ x3, 345+ x4 (PR 345+bands = +/- 442 1RM)
Romanian Deadlift
235x10, 235x10, 235x10, 235x10, 235x10
Good Mornings - Safety Squat Bar
165x10, 165x10, 165x10, 165x10, 165x10
135+ x5, 155+ x5, 190+ x5, 230+ x3, 270+ x3, 305+ x3, 345+ x4 (PR 345+bands = +/- 442 1RM)
Romanian Deadlift
235x10, 235x10, 235x10, 235x10, 235x10
Good Mornings - Safety Squat Bar
165x10, 165x10, 165x10, 165x10, 165x10
Saturday, September 18, 2010 - Overhead Press
Overhead Press - False Grip
45x5, 65x5, 85x5, 95x5, 105x5, 125x5, 135x9 (PR - 135x9 = 174 1RM)
Ring Dips
Double Micro Mini Band - 10, 10, 10, Single Micro Mini Band - 8, 8, 6
Spud Inc. Yoke Work
35x10, 35x10, 35x10, 35x10, 35x10
45x5, 65x5, 85x5, 95x5, 105x5, 125x5, 135x9 (PR - 135x9 = 174 1RM)
Ring Dips
Double Micro Mini Band - 10, 10, 10, Single Micro Mini Band - 8, 8, 6
Spud Inc. Yoke Work
35x10, 35x10, 35x10, 35x10, 35x10
Friday, September 17, 2010 - Squats
Squat
45x5, 135x5, 155x5, 185x5, 225x5, 245x5, 275x5, 315x10 (PR - 315x10 = 420 1RM)
Manta Ray Squats
185x10, 185x10, 185x10, 185x10, 185x10
Wide Stance Box Squats - Below Parallel
185x10, 185x10, 185x10, 185x10, 185x10
45x5, 135x5, 155x5, 185x5, 225x5, 245x5, 275x5, 315x10 (PR - 315x10 = 420 1RM)
Manta Ray Squats
185x10, 185x10, 185x10, 185x10, 185x10
Wide Stance Box Squats - Below Parallel
185x10, 185x10, 185x10, 185x10, 185x10
Thursday, September 16, 2010 - Active Rest Day
Straight Bar Curl
45x10, 45x10, 55x10, 55x10, 65x10, 65x10
Sled Drag Sprints - 25# + Greta - 8 x 1 acre laps
Spud Inc. Yoke Work
35x10, 35x10, 35x10, 35x10, 35x10
45x10, 45x10, 55x10, 55x10, 65x10, 65x10
Sled Drag Sprints - 25# + Greta - 8 x 1 acre laps
Spud Inc. Yoke Work
35x10, 35x10, 35x10, 35x10, 35x10
Wednesday, September 15, 2010 - Bench Press
Bench Press
45x5, 95x5, 120x5, 145x5, 155x5, 185x5, 205x8
Incline Barbell Bench Press
135x10, 135x10, 135x10, 135x10, 135x10
Dumbbell Rows
80x10, 80x10, 80x10, 80x10, 80x10
45x5, 95x5, 120x5, 145x5, 155x5, 185x5, 205x8
Incline Barbell Bench Press
135x10, 135x10, 135x10, 135x10, 135x10
Dumbbell Rows
80x10, 80x10, 80x10, 80x10, 80x10
Monday, September 13, 2010 - Deadlifts
Deadlift - Used 1 strand of 1/2" chain up to 285.
135+ x5, 155+ x5, 190+ x5, 230+ x5, 250+ x5, 285+ x5, 325 x 13 (PR - 325x13 = 488 1RM)
Romanian Deadlift
225x10, 225x10, 225x10, 225x10, 225x10
Good Mornings - Safety Squat Bar
160x10, 160x10, 160x10, 160x10, 160x10
Spud Inc. Yoke Work
35x10, 35x10, 35x10, 35x10, 35x10
135+ x5, 155+ x5, 190+ x5, 230+ x5, 250+ x5, 285+ x5, 325 x 13 (PR - 325x13 = 488 1RM)
Romanian Deadlift
225x10, 225x10, 225x10, 225x10, 225x10
Good Mornings - Safety Squat Bar
160x10, 160x10, 160x10, 160x10, 160x10
Spud Inc. Yoke Work
35x10, 35x10, 35x10, 35x10, 35x10
9/9/10
Wednesday, September 08, 2010 - Deadlift Day
Just took an easy day with the new deadlift routine. I liked it a lot. The RDLs and the Good Mornings are a good accessory.
Deadlift
135x5 HG, 155x5 HG, 190x5, 230x5, 250x5, 285x5, 325x5
Romanian Deadlift
185x10, 185x10, 185x10, 185x10, 185x10
Good Mornings
135x10, 135x10, 135x10, 135x10, 135x10
Deadlift
135x5 HG, 155x5 HG, 190x5, 230x5, 250x5, 285x5, 325x5
Romanian Deadlift
185x10, 185x10, 185x10, 185x10, 185x10
Good Mornings
135x10, 135x10, 135x10, 135x10, 135x10
9/8/10
Tuesday, September 07, 2010 - Accessory Work
I just spent the night at the Aurora and did a little "fun" accessory work.
Incline Dumbbell Bench Press
65sx10, 65sx10, 65sx10, 65sx10, 65sx10
Towel Tri Pull Down
40x10, 40x10, 40x10, 40x10, 40x10
Preacher Curls (machine thing)
80x10, 80x10, 80x10, 80x10, 80x10
Incline Dumbbell Bench Press
65sx10, 65sx10, 65sx10, 65sx10, 65sx10
Towel Tri Pull Down
40x10, 40x10, 40x10, 40x10, 40x10
Preacher Curls (machine thing)
80x10, 80x10, 80x10, 80x10, 80x10
9/7/10
Monday, September 06, 2010 - Korte - 5/3/1/ BS
I had a decent day at the gym. Was tired and wiped out but made it in there anyway. New found goals in mind I just need to figure out how best to meet them. I thought I would come up with some hybrid Korte 3x3/Wendler 5/3/1 program. What I need to remind myself is that those fine gentleman are a hell of a lot smarter than I am at programming. I am going to leave it at that and not mess with programs anymore. I am going to finish out the week and then starting Monday 09/13 will start a strict 5/3/1 progam.
I of course messed with the program tonight and against my own better judgement I decided to go for a 1RM on Deadlifts. I was tired and knew it going into it but was optimistic. I pulled 405 VERY easily so I went for 435. I got it off the floor easily but stalled out around my knees.
Squat
45x5 OHS, 95x5 OHS, 135x5 OHS, 155x5, 190x5, 225x5, 275x5, 315x5
Bench Press
45x5 CG, 95x5 CG, 135x5 CG, 145x5 CG, 155x5 CG, 185x5, 205x5
Deadlift
135x5, 185x5, 225x5, 275x3, 315x5, 365x1, 405x1, 435 x F
I of course messed with the program tonight and against my own better judgement I decided to go for a 1RM on Deadlifts. I was tired and knew it going into it but was optimistic. I pulled 405 VERY easily so I went for 435. I got it off the floor easily but stalled out around my knees.
Squat
45x5 OHS, 95x5 OHS, 135x5 OHS, 155x5, 190x5, 225x5, 275x5, 315x5
Bench Press
45x5 CG, 95x5 CG, 135x5 CG, 145x5 CG, 155x5 CG, 185x5, 205x5
Deadlift
135x5, 185x5, 225x5, 275x3, 315x5, 365x1, 405x1, 435 x F
9/5/10
Sunday, September 05, 2010 - Scheduled Rest Day
Scheduled rest day today.
Arching your back in the squat. Here are a couple of questions that Marc answered on Elite FTS regarding squatting and maintaining an arch.
I'm having a tough time keeping my upper back tight with bigger weights when squatting. Do you have any exercise suggestions that might help remedy this issue?
Make sure you have your thumbs around the bar, and pull them in some if you can. If they’re lying on top, you can’t lock in the upper back as tightly. This will squeeze your shoulder blades tighter, and give you more to hold together.
On the big weights, you have to pick the bar up with the hips. If you trap it out, you never get the upper back set to begin with, and when you pick it up, there isn’t much you can do to tighten up or pull your shoulder blades tighter.
As you descend with the bar, arch even more so the bar stays in perfect sync with the hips. The more it stays with the hip, and the harder you arch, the more tension you generate, and the more power you’ll get out of your squat.
When I box squat below parallel, I can keep the arch in my lower back. I feel that this is because my lower back is weak. Should I focus on strengthening it? Should I lighten the weight and just work on my arch as I progressively work lower from parallel on a box? Or is this a technique issue, and would altering my stance help keep me in an arched position?
This sounds more like both flexibility and the inability to hold your arch below parallel.
I always arch harder and harder as I get to parallel and below. This keeps the bar closer to the hip and makes the squat easier.
On the second part, if you duck your feet out too much on your stance, this will make arching harder. The straighter you are, the more you can usually arch.
Here are a couple of videos of Marc "Spud" Bartley talking about arching your back while squatting and doing some box squats with 955.
Arching your back in the squat. Here are a couple of questions that Marc answered on Elite FTS regarding squatting and maintaining an arch.
I'm having a tough time keeping my upper back tight with bigger weights when squatting. Do you have any exercise suggestions that might help remedy this issue?
Make sure you have your thumbs around the bar, and pull them in some if you can. If they’re lying on top, you can’t lock in the upper back as tightly. This will squeeze your shoulder blades tighter, and give you more to hold together.
On the big weights, you have to pick the bar up with the hips. If you trap it out, you never get the upper back set to begin with, and when you pick it up, there isn’t much you can do to tighten up or pull your shoulder blades tighter.
As you descend with the bar, arch even more so the bar stays in perfect sync with the hips. The more it stays with the hip, and the harder you arch, the more tension you generate, and the more power you’ll get out of your squat.
When I box squat below parallel, I can keep the arch in my lower back. I feel that this is because my lower back is weak. Should I focus on strengthening it? Should I lighten the weight and just work on my arch as I progressively work lower from parallel on a box? Or is this a technique issue, and would altering my stance help keep me in an arched position?
This sounds more like both flexibility and the inability to hold your arch below parallel.
I always arch harder and harder as I get to parallel and below. This keeps the bar closer to the hip and makes the squat easier.
On the second part, if you duck your feet out too much on your stance, this will make arching harder. The straighter you are, the more you can usually arch.
Here are a couple of videos of Marc "Spud" Bartley talking about arching your back while squatting and doing some box squats with 955.
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