Bodyweight - 250
Db Bench -
flyes - 20's x 20,20 (warm up)
60's x 15,15
110's x 8
140's x 12.5, 8
Chins -
bodyx5
+25x1
+50x1
+75x1
+100x1
body x 15
Notes - A true 80%. Nothing to see here, oh except that my chinning feels pretty fucking pathetic right now. Suck my balls, chin ups. Pissed that I didn't get 13 on the first set of db bench. Maybe next time. 250? Really? Jesus, I'm barely eating.
Strength - Life - Legacy
Tuesday, May 29, 2012
Thoughts about life, crap, training, and stuff
Strength Life Legacy - So the book is finished for the most part. I'm still just fine tuning things, adding pictures, and shit like that. I am basically having to make myself stop because it's already 150 or so pages and I'm sure I would eclipse 200 pretty easily if I allowed myself.
Basically, I wanted to cover not only my philosophies again, but go over even more technical aspects of the big 3. Along with that, the new strong-15 and big-15 cycles, the strong-15 short cycle, pause squat, block deadlift, and strongman deadlift cycles. Thoughts on being a man, and having a code. A ton of routines and templates, and very little on dieting.
I hate writing about dieting for the most part because it bores me. Eating to me, is pretty simple. We already know what the good foods are, we already know if you want to gain eat more, if you want to lose, eat less. Yet people obsess over everything from pre-workout shakes to what to eat before bed. I wasn't going to get into that. There are tons of diet gurus out there to be hassled for that.
UFC 146 - Good card. I guess with Overeem out for 9 months, we're gonna see another Cain/JDS showdown more than likely. Mir looked fat as hell to me. What the fuck? You'd think knowing he was going to be fighting a guy that's around 238 with quick hands, that he would have slimmed down in order to be quicker. I also told Zack (my MMA blurb guy) that that particular matchup looked TERRIBLE on paper. Mir, who has a penchant for getting rocked, against the best hands guy in the HW division who also has the best take down defense in the business. Ummmmmm, no. Terrible. And he still picked Mir. Jesus......
Oh anyway, back to Overeem. I think Reem is the only guy that has a shot to challenge JDS. Cain's standup just isn't as good, and again, with that takedown defense that JDS has that's the only place the fight is going to end up. Reem is the only guy I can think of that is going to be able to stand and bang with him. And what a great fight that would be.
Props to Big Country who I have dogged on plenty. He looked like he lost some weight, and that overhand right was just beautiful.
And to go back a few weeks, so much for Jon Jones flawless image, huh? That guy can eat a bag of Ron Jeremy dicks.
Even more on small workouts - Ok this topic got a lot of traction and Jamie and I talked about it in the podcast yesterday. Jamie pretty much reiterated what I said......small workouts are sweat breakers, in and out in 30 MAX. You are not putting heavy weight in your hands. You are not picking movements that do best with heavy weight on the bar. It's just amazing to me that guys can get confused on this concept. A small workout is something you can do with the flu, feeling like shit (like I did yesterday) and it's not a big deal. Machines, dumbbells, and lightly loaded barbells. I will be writing some examples of small routines this week to drive this point even more home, but I really can't believe it generated this much confusion.
The Grey - If you have not seen this movie, do so. I loved it. It's depressing as shit, yes. But there was so much depth to the story and had so many powerful scenes.
Sexual number - So I asked this question on FB last night because I love to generate discussion, and finding hot buttons is generally not that hard. I honestly laugh my ass off when women chime into these discussions and offer up such gems as "your number doesn't matter". Hey......ho...it does. To most guys who are looking to DATE a girl, they want to know they aren't dating some chic that spread her legs for any ol' boy at any opportunity. I would never date a chic that slept with 20 fucking guys. Jesus christ no. Now that's my own moral compass, and if yours is different that's fine. To each his own. But MOST guys, do not want to date a chic they know spread easier than warmed up Skippy on toast.
And if a woman tells you she doesn't know her "number", that means she knows she's a ho. Everyone knows their number, or ballpark. And if a chic has to use the term "ballpark" when referring to the number of meat sticks that been in her, well, no thanks. Do not want.
Memorial Day - I hope everyone took at least a minute out of their day yesterday to say thanks to a vet.
Do something interesting this week fuckers. What do you think my motto is about? No day is promised to you. Do something awesome with it.
Basically, I wanted to cover not only my philosophies again, but go over even more technical aspects of the big 3. Along with that, the new strong-15 and big-15 cycles, the strong-15 short cycle, pause squat, block deadlift, and strongman deadlift cycles. Thoughts on being a man, and having a code. A ton of routines and templates, and very little on dieting.
I hate writing about dieting for the most part because it bores me. Eating to me, is pretty simple. We already know what the good foods are, we already know if you want to gain eat more, if you want to lose, eat less. Yet people obsess over everything from pre-workout shakes to what to eat before bed. I wasn't going to get into that. There are tons of diet gurus out there to be hassled for that.
UFC 146 - Good card. I guess with Overeem out for 9 months, we're gonna see another Cain/JDS showdown more than likely. Mir looked fat as hell to me. What the fuck? You'd think knowing he was going to be fighting a guy that's around 238 with quick hands, that he would have slimmed down in order to be quicker. I also told Zack (my MMA blurb guy) that that particular matchup looked TERRIBLE on paper. Mir, who has a penchant for getting rocked, against the best hands guy in the HW division who also has the best take down defense in the business. Ummmmmm, no. Terrible. And he still picked Mir. Jesus......
Oh anyway, back to Overeem. I think Reem is the only guy that has a shot to challenge JDS. Cain's standup just isn't as good, and again, with that takedown defense that JDS has that's the only place the fight is going to end up. Reem is the only guy I can think of that is going to be able to stand and bang with him. And what a great fight that would be.
Props to Big Country who I have dogged on plenty. He looked like he lost some weight, and that overhand right was just beautiful.
And to go back a few weeks, so much for Jon Jones flawless image, huh? That guy can eat a bag of Ron Jeremy dicks.
Even more on small workouts - Ok this topic got a lot of traction and Jamie and I talked about it in the podcast yesterday. Jamie pretty much reiterated what I said......small workouts are sweat breakers, in and out in 30 MAX. You are not putting heavy weight in your hands. You are not picking movements that do best with heavy weight on the bar. It's just amazing to me that guys can get confused on this concept. A small workout is something you can do with the flu, feeling like shit (like I did yesterday) and it's not a big deal. Machines, dumbbells, and lightly loaded barbells. I will be writing some examples of small routines this week to drive this point even more home, but I really can't believe it generated this much confusion.
The Grey - If you have not seen this movie, do so. I loved it. It's depressing as shit, yes. But there was so much depth to the story and had so many powerful scenes.
Sexual number - So I asked this question on FB last night because I love to generate discussion, and finding hot buttons is generally not that hard. I honestly laugh my ass off when women chime into these discussions and offer up such gems as "your number doesn't matter". Hey......ho...it does. To most guys who are looking to DATE a girl, they want to know they aren't dating some chic that spread her legs for any ol' boy at any opportunity. I would never date a chic that slept with 20 fucking guys. Jesus christ no. Now that's my own moral compass, and if yours is different that's fine. To each his own. But MOST guys, do not want to date a chic they know spread easier than warmed up Skippy on toast.
And if a woman tells you she doesn't know her "number", that means she knows she's a ho. Everyone knows their number, or ballpark. And if a chic has to use the term "ballpark" when referring to the number of meat sticks that been in her, well, no thanks. Do not want.
Memorial Day - I hope everyone took at least a minute out of their day yesterday to say thanks to a vet.
Do something interesting this week fuckers. What do you think my motto is about? No day is promised to you. Do something awesome with it.
Monday, May 28, 2012
Small Session #1
Bodyweight - 252
Tit Machine Rear Delts - 6 sets of 20
Rope Pushdowns - half stack x 5 set of 20
Curls - 5 sets of 15
Notes - Groggy as shit. Like a zombie. Will do steady state later tonight.
Tit Machine Rear Delts - 6 sets of 20
Rope Pushdowns - half stack x 5 set of 20
Curls - 5 sets of 15
Notes - Groggy as shit. Like a zombie. Will do steady state later tonight.
Cruising.......
Ever been on an awesome road trip, where you stop and enjoy the sites. You stop off at that hole in the wall place to eat and enjoy the best chicken fried steak you ever had. Next thing you know, you're at your destination. You never rushed, you never exceeded the speed limit for the most part. You just cruised man.
On the other hand, you ever notice when you're in a hurry to get someplace, that you always get behind the slowest fucking driver ever? Even more frustrating than that, have you ever gotten around that slow asshole, driven like a maniac, blazing a fucking trail up the road. Then get hit by that red light. You sit there, white knuckles on the steering wheel.......then that slow mother fucker pulls up right along side you at the red light. All that maniacal driving didn't get you there any faster.
Amazing isn't it?
Lately I've had more and more stories from guys telling me about them actually listening, and just cruising a stubborn big lift for a while, only to test it later and hit a huge PR.
Wendler noticed this same thing quite a few years ago. He was just going into the gym, doing enough to get work in, and he kept getting stronger. He wasn't killing himself, just having lots of 80%ers. Get in, do some work, get out. Progress made.
A while back a guy wrote to me that he felt my programming wasn't heavy enough for him. That he never felt like he was "worked" when he left the gym. So after many weeks, he said "fuck it" and he went into the gym and warmed up on squats, and hit a 20 pound PR.
Let that story sink in for a while before you continue.
Recently Nealstar ran one of my Beastdom programs. I told him to just pull maintenance for deadlifts on it, and attack the rows and squats. He hated this idea, but he listened.
What happened? Well, he pulled two new PR's on testing day, just missing a third.
This isn't an exception to the rule. If you have been stuck in the slow lane for a while and a big lift hasn't moved, and you've been destroying yourself on it.....slow down. Eat some chicken fried steak, and relax a bit.
The enemy of cruising.....muscle mass
Let me be clear, in the above I am talking about making a lift move. Strength, if you will.
Muscle mass hates a slow driving mother fucker.
If your goal is to get bigger and build a shit ton of mass, then grinding your nuts into crack dust is pretty much a fucking requirement. Moving as much weight as you can in the medium to high rep range pretty much can't be avoided. I don't care what anyone tells you, at some point you're going to have to train balls the fuck out in order to build mass.
In the meantime, figure out which one is most important to you, and apply said methods and/or philosophies.
On the other hand, you ever notice when you're in a hurry to get someplace, that you always get behind the slowest fucking driver ever? Even more frustrating than that, have you ever gotten around that slow asshole, driven like a maniac, blazing a fucking trail up the road. Then get hit by that red light. You sit there, white knuckles on the steering wheel.......then that slow mother fucker pulls up right along side you at the red light. All that maniacal driving didn't get you there any faster.
Amazing isn't it?
Lately I've had more and more stories from guys telling me about them actually listening, and just cruising a stubborn big lift for a while, only to test it later and hit a huge PR.
Wendler noticed this same thing quite a few years ago. He was just going into the gym, doing enough to get work in, and he kept getting stronger. He wasn't killing himself, just having lots of 80%ers. Get in, do some work, get out. Progress made.
A while back a guy wrote to me that he felt my programming wasn't heavy enough for him. That he never felt like he was "worked" when he left the gym. So after many weeks, he said "fuck it" and he went into the gym and warmed up on squats, and hit a 20 pound PR.
Let that story sink in for a while before you continue.
Recently Nealstar ran one of my Beastdom programs. I told him to just pull maintenance for deadlifts on it, and attack the rows and squats. He hated this idea, but he listened.
What happened? Well, he pulled two new PR's on testing day, just missing a third.
This isn't an exception to the rule. If you have been stuck in the slow lane for a while and a big lift hasn't moved, and you've been destroying yourself on it.....slow down. Eat some chicken fried steak, and relax a bit.
The enemy of cruising.....muscle mass
Let me be clear, in the above I am talking about making a lift move. Strength, if you will.
Muscle mass hates a slow driving mother fucker.
If your goal is to get bigger and build a shit ton of mass, then grinding your nuts into crack dust is pretty much a fucking requirement. Moving as much weight as you can in the medium to high rep range pretty much can't be avoided. I don't care what anyone tells you, at some point you're going to have to train balls the fuck out in order to build mass.
In the meantime, figure out which one is most important to you, and apply said methods and/or philosophies.
Sunday, May 27, 2012
Training - Big Session #2
Bodyweight - 248
High Bar Pause Squats - 60 seconds in between sets
315 x 12 sets of 3
405x1x1
Hip/quad/adductor all felt ok. No problems.
Speed Skater Squats - 5 sets of 15
1 legged calf raises - stairs (about 80 reps per leg)
Notes - felt pretty good. The quad/hip is having less and less pain. Felt pretty good today. Leaving it alone for a while has been the best thing I've done.
And since some assclown the other day implied I had a lack of leg development...........
High Bar Pause Squats - 60 seconds in between sets
315 x 12 sets of 3
405x1x1
Hip/quad/adductor all felt ok. No problems.
Speed Skater Squats - 5 sets of 15
1 legged calf raises - stairs (about 80 reps per leg)
Notes - felt pretty good. The quad/hip is having less and less pain. Felt pretty good today. Leaving it alone for a while has been the best thing I've done.
And since some assclown the other day implied I had a lack of leg development...........
Saturday, May 26, 2012
Small Sessions 3 and 4
Last night -
upright rows - 65x100 reps total
Today -
Flat flyes - 25's x 5 sets of 20
face pulls - 5 sets of 20
superset - db curls/rope pushdowns - 5 rounds of 10 reps
Cardio - 15 minutes
Notes - Bodyweight was 252 this morning. Errrr? Ok.
upright rows - 65x100 reps total
Today -
Flat flyes - 25's x 5 sets of 20
face pulls - 5 sets of 20
superset - db curls/rope pushdowns - 5 rounds of 10 reps
Cardio - 15 minutes
Notes - Bodyweight was 252 this morning. Errrr? Ok.
Subscribe to:
Posts (Atom)