Ok for everyone starting phase 2 of 365, it's 100 rep curls and any tricep work you want. I realize I wasn't specific in that section however that's probably because I don't think some tricep isolation work will make or break the program. Just do 5x20 with something. There. Happy?
Don't expect my training log to look exciting for quite a few weeks. I sat down for weeks to figure out how to work in the base building methodology to the strong-15 and I finally got it all figured out, and I'm pretty excited about it. As always, I will not promote or sell something that I have not done. I refuse to sell a methodology that I haven't put into practice myself. I think this is a big reason why so many guys and gals that end up running my programs have such great success. It's been applied and works, especially when you apply it with the principles I've outlined, and not with your ego.
Oh in case you didn't know, I am doing the USPF Nationals in Chicago the weekend of May 10th-12th. I will be there all weekend for the most part. If you read LRB or have bought any of my stuff, for the love of God, come say hi and let me shake your hand.
Anyway back to my training log, don't expect to see anything special. I will be concentrating on being more explosive with the bitch weights I am using for at least another three weeks. Last nights squats were fast and explosive however I know they can be better. I also fucked up by not doing all of my back offs high bar, since I dropped fronts now. I need the quad work and that's what the high bar work is for. I do all of the over warm ups low bar however. Best of both worlds.
|I'm 248 here but don't let that fool you, I'm really 250 99% of the time.
The same with pulls. They will be done on a small deficit (just a 45 pound plate), around the 70% range for as fast as I can. I will say I have not pulled after squats in a while. I forgot just how tiring it is, but also how much more confident you are if you can rip certain weights off the floor AFTER lots of squatting. I meant to do hypers last night after the pulls as well however I forgot a lot of things for last night, so I guess it was just par for course.
I haven't been logging it, but almost every morning I do a small session with 20 minutes of steady state.
Here is what I do and maybe you can see why -
Monday - optional for an a.m. session, if so generally upright rows, triceps, biceps
Tuesday - Bench - on bench days this is literally just bench and maybe some rows. The next week it's incline and that's it.
Wendseady - a.m. upright rows, triceps, biceps
Thursday - Squat and pull - Squat and pull only. Maybe some hypers.
Friday - a.m. good girl and bad girl machine, calves
Saturday - Back and Hams - This is generally Cable rows, Rowdowns (yes rowdowns god dammit), shrugs, and Good Mornings.
Sunday - a.m. rear delts, abs, obliques, and whatever else I need. I might throw in some leg curls here.
Quality food list -
If you haven't "liked" the LRB facebook page I generally update it with shit weekly that doesn't always go on here because well, it's easier.
For example my quality food list..........
My current quality food list, since I've been asked about it quite a bit this week -
free range whole eggs
organic chicken and beef, wild caught salmon
white and sweet potatoes
organic frozen berries
whey protein iso and casein hydro
I don't use any stims for preworkout. Maybe a monster now and then, but I think stims can keep fatigue levels masked and fuck with recovery, inhibiting a certain amount of fatigue awareness. This is totally my opinion and I have zero science behind it, nor can I think of a way to prove that with science.
I just think that if you can't get it done with your nutrition something must be off, i.e. you're not managing your fatigue levels correctly with your training volume/frequency.
Who would want this shirt?
I have no idea if I'd really sell it because I can just hear the whining from the feminist crew (don't be sexist....bitches hate that!). It was a comment on my Facebook page from Larry Brown and I thought it was hilarious. It was based on a comment related to Alistair Overeem.
Lastly, some Friday "motivation" about life -
What someone else thinks you can or can't do or accomplish is completely fucking irrelevant in your life. They have no power or control over that.
If you want to invite devastation into your life and live a hollow existence, then go ahead and base your goals on proving other people wrong. If you win, it will never taste as sweet as you expected it to taste. If you lose, the bitterness will be worse than you could have ever imagined.
Live within yourself, design your own world, and the aspirations you have for it. Stop living through heroes and ghosts and become whatever it is YOU desire most in life. Never compromise your vision or deter from your path because someone else tells you "you can't".
The only thing you CAN'T do, is see your goals and needs come to fruition when you're wasting time trying to prove others wrong.