I got this video from a website I visit frequently. After watching this, I may never visit the site again! What a complete joke.....do enjoy it though!!!!!!!LOL
http://www.naturalnews.tv/v.asp?v=7E208362CF5BD3C1BCAB9ADCCED1629B
Wednesday, July 21, 2010
Tuesday, July 13, 2010
Use your instincts to break PRs
Had another great weekend at a family reunion up in the big town of Euclid MN, about 4.5 hours away. Had a few beers, got terrible sleep in the hotel but somehow or another, PRs are continuing to fall.
Recent PRs busted up:
Chinup intensity - 10 reps
Chinup volume - 35 reps
Close grip bench - 215
Conventional DL volume - 8,260 (375 matrix)
Conventional DL density - 236
What I'm saying is that you need to be flexible (and smart) to continue to break PRs. I had two workouts last week that were interrupted by relatives dropping by. No worries - I broke volume PRs both days. Tired from a big weekend? Break volume and density records in the DL. Tonight was the best conventional has tested in a looong time. Why tonight? I have absolutely no idea. All day long I could just feel I was due because I had been increasing intensity, volume, and density in both the thick bar DL and the Trap Bar (Conventional did not test well at any point in the last few weeks). In fact, I had not gone over 315 for about a month. Tonight I did 345 for 3 singles intermixed with a lot of volume. I was very happy about this, and you will too if you LISTEN to your body and ROLLLLL with it. GM rocks!
Recent PRs busted up:
Chinup intensity - 10 reps
Chinup volume - 35 reps
Close grip bench - 215
Conventional DL volume - 8,260 (375 matrix)
Conventional DL density - 236
What I'm saying is that you need to be flexible (and smart) to continue to break PRs. I had two workouts last week that were interrupted by relatives dropping by. No worries - I broke volume PRs both days. Tired from a big weekend? Break volume and density records in the DL. Tonight was the best conventional has tested in a looong time. Why tonight? I have absolutely no idea. All day long I could just feel I was due because I had been increasing intensity, volume, and density in both the thick bar DL and the Trap Bar (Conventional did not test well at any point in the last few weeks). In fact, I had not gone over 315 for about a month. Tonight I did 345 for 3 singles intermixed with a lot of volume. I was very happy about this, and you will too if you LISTEN to your body and ROLLLLL with it. GM rocks!
Friday, July 9, 2010
Grip N Rip DVDs for Sale!
I have now become a Grip N Rip affiliate! What does that mean for you? It means you can buy this outstanding product right off my blog. I can preach for a long time on the Gym Movement protocol but it is important that you hear it from the people who invented it - Frankie Faires, Brad Nelson and Adam T Glass! These two DVDs are amazing and will bring together all the things I have been talking about. My infamous saying? TEST IT!!!!!!!!!!
Just click on this link to get yours:
http://www.grip-rip.com/?AFFID=38886
You will not be disappointed, I guarantee it!
Brad
Just click on this link to get yours:
http://www.grip-rip.com/?AFFID=38886
You will not be disappointed, I guarantee it!
Brad
Monday, July 5, 2010
Happy July 4th: Training & Fireworks
Happy July 4th to all! I hope people think about what the day really means, as independence is something we all take for granted. Whether or not you believe we should be in wars across the world doesn't matter, people are risking their life for YOUR freedom. Enough said.
As for the title of this blog, I wanted to use fireworks as an analogy for training. Don't you hate when your firecracker is a dud? You wait for the boom and instead you get nothing. Sounds like training to me. Why? Because adaptation (either good OR bad) is occurring everytime you workout. It's either a dud workout or one that is going to get you closer to your goals.
But now when I look at it, maybe this analogy isn't that great. If your training is a dud you would be simply wasting your time. However, if you do exercises that your body hates, you not only waste your time but you also go BACKWARDS. So, the Russian adage of two steps forward and one step back is a waste of time! Yes, it is true. Make Gym Movement your protocol and see continued progress...ALWAYS.
Case in point, just got back from a great camping trip of three 85 and sunny days. Got the full wealth of Vitamin D, that is for sure. They say August has the lowest incidence of illness - something to do with the sunshine and Vitamin D? Further research required.
Training today: Felt that I didn't drink enough water over the holiday and it had a slight impact. Nonetheless, PRs were dropping (as expected)!
Bench: Got the 255 Matrix for the first time in probably two years and a total volume of 6,490 for a PR.
LCCJ: Got 17 with double 36s for a PR. Was gassed and only did 2x5 after that.
Hammers: 3 sets with double 35# dumbells: 8,5,3. The 8 was a PR
Plate curl: 10# got 7 on each arm for another PR
As for the title of this blog, I wanted to use fireworks as an analogy for training. Don't you hate when your firecracker is a dud? You wait for the boom and instead you get nothing. Sounds like training to me. Why? Because adaptation (either good OR bad) is occurring everytime you workout. It's either a dud workout or one that is going to get you closer to your goals.
But now when I look at it, maybe this analogy isn't that great. If your training is a dud you would be simply wasting your time. However, if you do exercises that your body hates, you not only waste your time but you also go BACKWARDS. So, the Russian adage of two steps forward and one step back is a waste of time! Yes, it is true. Make Gym Movement your protocol and see continued progress...ALWAYS.
Case in point, just got back from a great camping trip of three 85 and sunny days. Got the full wealth of Vitamin D, that is for sure. They say August has the lowest incidence of illness - something to do with the sunshine and Vitamin D? Further research required.
Training today: Felt that I didn't drink enough water over the holiday and it had a slight impact. Nonetheless, PRs were dropping (as expected)!
Bench: Got the 255 Matrix for the first time in probably two years and a total volume of 6,490 for a PR.
LCCJ: Got 17 with double 36s for a PR. Was gassed and only did 2x5 after that.
Hammers: 3 sets with double 35# dumbells: 8,5,3. The 8 was a PR
Plate curl: 10# got 7 on each arm for another PR
Thursday, July 1, 2010
Biofeedback part 78
Biofeedback just cannot be stopped. Did a volume PR on bench on Monday - big surprise that any upper body exercise today went lousy? My chest, shoulders and triceps were toast but I thought hey, I need to do snatches. The 24K felt like the 40K so I aborted. And yes, it tested BAD. Went to chinups, tested OK and got a PR of 9 so I was happy with that. But basically, upper body work seemed difficult today. So lower body it is.
Double OH deadlift on the thick bar: 150x1, 220x1 (HEAVY). Since 220 felt tough, I went 4x5 with 150 for a volume PR and density PR.
Goblet squat: Bulldog for 10 reps! Previous record was 6 - nice!
EZ curl bar: narrow and wide tested fine. 3x5 at 65# in 3 minutes.
Going to Jellystone in Warrens WI for vacation. Have a great 4th everyone!!!!!
Double OH deadlift on the thick bar: 150x1, 220x1 (HEAVY). Since 220 felt tough, I went 4x5 with 150 for a volume PR and density PR.
Goblet squat: Bulldog for 10 reps! Previous record was 6 - nice!
EZ curl bar: narrow and wide tested fine. 3x5 at 65# in 3 minutes.
Going to Jellystone in Warrens WI for vacation. Have a great 4th everyone!!!!!
Sunday, June 27, 2010
It's vacation time and then back to reality
Greetings! Just got back from the Black Hills of South Dakota. It was a great family trip, and I needed to get away from it all. I'm not into the market so to speak but I did hit the lotto for weather. Every day was between 75-80 and sunny with a light breeze and no humidity to speak of. The pictures we took were fantastic, can't wait to get them all developed!
When mingling around in public places like Mount Rushmore, you really do see a lot of different people and shapes. When I look at the older people there, I often ask myself, how will I feel in 30 years? Will I be able to move well? Will I even be on the planet? I plan on saying "yes" to both of those questions. As it is and always will be, the ability to MOVE will be paramount for a full, enriched life. I saw many, many old people who could just barely move at all. They were struggling at every step and every hill with a grade. I'll admit I was huffing at times! But it's not relegated to just the old folk. The GAIT of some middle aged people was so horrendous that there is no way they will be enjoying life 20 years from now. They will be in constant pain, guaranteed. It is sad.
But of course, in a very short while the Gym Movement protocol will be spreading throughout the land. And they will have a chance to redeem themselves as the body is AMAZINGLY resilient. How do I know? Because I am living it. Case in point, I did joint mobility every day I was on vacation and it tested well. However, on the 4th day in I got a quick workout with my 20K kettlebell, doing 100 single arm swings in 3.5 minutes. My mobility after that? FANTASTIC! What does this mean? It means that corrective exercise is WAAAY better than simple small joint mobility sessions. Case closed, there is no more. And it happens every single time I work out. So plan on listening to your body and reaching your peak potential.
When mingling around in public places like Mount Rushmore, you really do see a lot of different people and shapes. When I look at the older people there, I often ask myself, how will I feel in 30 years? Will I be able to move well? Will I even be on the planet? I plan on saying "yes" to both of those questions. As it is and always will be, the ability to MOVE will be paramount for a full, enriched life. I saw many, many old people who could just barely move at all. They were struggling at every step and every hill with a grade. I'll admit I was huffing at times! But it's not relegated to just the old folk. The GAIT of some middle aged people was so horrendous that there is no way they will be enjoying life 20 years from now. They will be in constant pain, guaranteed. It is sad.
But of course, in a very short while the Gym Movement protocol will be spreading throughout the land. And they will have a chance to redeem themselves as the body is AMAZINGLY resilient. How do I know? Because I am living it. Case in point, I did joint mobility every day I was on vacation and it tested well. However, on the 4th day in I got a quick workout with my 20K kettlebell, doing 100 single arm swings in 3.5 minutes. My mobility after that? FANTASTIC! What does this mean? It means that corrective exercise is WAAAY better than simple small joint mobility sessions. Case closed, there is no more. And it happens every single time I work out. So plan on listening to your body and reaching your peak potential.
Thursday, June 17, 2010
Get into the swing of things
Pardon the pun, but I just had to report about today's brief workout. Sometimes when time is tight I focus on breaking intensity PRs, but today the weights felt a bit heavy so I decided to shatter a volume PR. First, I started with trap bar deadlifts (TBDL) as they tested best. Did 7x5 with 185 (35s) and they went easy. Did it in 11 minutes for a density PR. Then went to chinups and got 8, a PR, then did 4x3 before running out of gas. In other words, while they still tested well, they became slow and tough. Teach your body it is EZ or quit and go onto the next exercise.
I finished off with one arm swings. It has been quite a while since I did them and remember that they seemed very difficult for some reason. I had done 62# for a set of 5 each arm and it was ugly. Today I did 10 super EZ reps on each side! Why did this become easy? Because I snatched the 70# 42 times last Saturday, that's why. This is precisely why Mike Nelson reminds me that it is imperative that I do lots and lots of swings if I want my snatch to go up. My real goal is to snatch an 88# bulldog, which seemed impossible when I tried it 2 months ago. Haven't tried it since, but how could it not help to be doing many, many one armed reps with the 88? I will try the BD once I hit an easy 88x10. This is very motivating to me. I can't tell you how important it is to be focused and excited about your next workout. That is the value of the Gym Movement protocol.....as evidenced by my client Craig Robley. See his training below, which he is doing while under tremendous time pressures of both work and coaching. He is self motivated because he is breaking PRs every time he works out.
Workout 1
Sntach
48x16K = 1728
20x24K = 1060
Total snatch volume: 2788
pushups
2x10
Total volume = 20
BUP
36x36 = 1296
Workout 2
100 snatches with the 16K in 5 minutes
Workout 3
pushups
2x11 = 22
goblet
20x24K = 1060
Swing
10x24K = 240
1 arm swing
20 x24K = 480
Workout 4
snatch
1-5 ladders
30 reps x 53# = 1590
pushups
1x25! Huge PR, and sandbagged!
I finished off with one arm swings. It has been quite a while since I did them and remember that they seemed very difficult for some reason. I had done 62# for a set of 5 each arm and it was ugly. Today I did 10 super EZ reps on each side! Why did this become easy? Because I snatched the 70# 42 times last Saturday, that's why. This is precisely why Mike Nelson reminds me that it is imperative that I do lots and lots of swings if I want my snatch to go up. My real goal is to snatch an 88# bulldog, which seemed impossible when I tried it 2 months ago. Haven't tried it since, but how could it not help to be doing many, many one armed reps with the 88? I will try the BD once I hit an easy 88x10. This is very motivating to me. I can't tell you how important it is to be focused and excited about your next workout. That is the value of the Gym Movement protocol.....as evidenced by my client Craig Robley. See his training below, which he is doing while under tremendous time pressures of both work and coaching. He is self motivated because he is breaking PRs every time he works out.
Workout 1
Sntach
48x16K = 1728
20x24K = 1060
Total snatch volume: 2788
pushups
2x10
Total volume = 20
BUP
36x36 = 1296
Workout 2
100 snatches with the 16K in 5 minutes
Workout 3
pushups
2x11 = 22
goblet
20x24K = 1060
Swing
10x24K = 240
1 arm swing
20 x24K = 480
Workout 4
snatch
1-5 ladders
30 reps x 53# = 1590
pushups
1x25! Huge PR, and sandbagged!
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