- In less than a week we got to Vegas for vacation. We haven't had a vacation in two years and it's amazing how fast time gets away from you when you have a "life" going on with kids and work and lifting and everything else. One thing I like to do on vacation is have NO PLANS. We get there, and that's it. A blank piece of paper. I use vacation to actually relax and unwind. I can't stand going on vacation with someone who has an itinerary. Life forces me into an itinerary. The last thing I want vacation to do is tell me I have to be somewhere at a certain time so I can "see something" or someone. I generally sit out at the beach pool and go to sleep. Then go eat, then go back to the room and go to sleep. Then repeat a similar pattern the whole week. It may sound boring to some, but when I get back from vacation I feel like a new man.
- Kansas sucks for weather. You get like 2 weeks of spring where it's not raining. Then summer is hot and humid as hell. Fall is ok for about 17 minutes, then it rains and the rain stops, and it's like 9 below for 4 months. If you like seasons, you'll love Kansas. If you hate sucky weather, you'll hate it.
- I've been sick this week but still got training in and believe it or not had a couple of nice sessions. I am really beginning to think there is something to this whole "training in a relaxed state" thing. I did the 100's x 22 on flat bench and 90's x 15 (I think) overhead sick on 900-1100 calories a day without much thought. I did this just as a "gotta get something in" afterthought.
- I really finally realize that my lower back is the real issue holding back my deadlift. Nothing in training really screamed this out to me, I just realized that my abs and low back aren't getting as much out of squats and deads alone as they used to. It's time to really put in some time strengthening both of those areas to get ready for the meet in August. I am going to make an effort to get my abs, obliques, and low back as strong as possible in that time and I believe I will see the rewards in my squat and dead for it. The center of your power starts in that area, and while just squats and deads have gotten me by for a long time now I believe to move them up another level will require a little bit of special work. There is a low back machine at the gym and I am going to see if I can get up to moving the whole stack for reps easily. For abs I will be doing two exercises to start each training session (except on squat and dead day). I think generally we tend to gravitate towards things that are comfortable in our training and avoid the things that cause us to feel weak and provide discomfort. I need to shake that shit off and get busy with this.
- Sometimes you just gotta let go of shit. Without the ability to do that you only drive yourself crazy and others around you crazy too. Whether that's a job thing or a personal life thing, at some point in your life you reach a juncture where if you don't let go of things that can no longer be changed you will spiral downwards. Into what? I dunno, but it can't be anything good.
- If my elbows didn't hurt I would have benched 475+ by now. Is elbow surgery replacement available yet?
- Women in their 30's are CRAZY! That's all I will say. I know why, but it's still shocking to hear the things I hear from them sometimes.
- After not traveling more than 1 time a year for years on end generally, this year I am going to Vegas twice (more than likely), California once, and Ohio once. I'm going to feel like I'm back in the military!
- Tiff is having a garage sell and it never amazes me the shit you collect over the years and the shit people will buy from you. I laughed to myself as I watch them outside the window, wondering if someone would buy some hardened cow turds if I sat some out on a table. I think it makes good fertilizer so I think I know the answer to this.
- People defend training styles on the net like they are defending their countries freedom. If you say that you aren't a fan of X or Y training, people go ape shit! Like you are the Taliban and they will reign down a Godly firestorm on your ass for saying that. It's just lifting weights. It's ok to agree to disagree.
- 35 is ok. I hated waking up 35 but it's not been too bad so far. I am dreading 40 though. I think at 35 I can still NOT be that creepy old guy if I am flirty (and I usually am just by nature). At some point I have to stop though, and I think 40 is where it has to end. I have no choice. It has to end at 40. So I have to get in as much now as I can!
- I tried decline skull crushers the other night hoping they would not hurt my elbows.........and they did. It makes me sad that I can't do skullies anymore. They were my favorite tricep exercise for years and years. But I fully believe they are the reason my elbows hurt most of the time now. I used to laugh at "older" lifters that told me to avoid them. Now I think at how wise they are and how stupid I was. But that's the way of the fool. Learn from your own mistakes instead of everyone else's.
- The longer I go without having pulled 700 the more weak and wimpy I feel. I vow to deadlift 700 in the next 12 months. Someone remind me every so often please. The only good thing is when I pull 700 I should be squatting 700 too and that is pretty good for 250 raw I think. Of course, when I get there I will frown because I'm not doing 800. I just know it. I think sometimes reaching goals is the least rewarding thing because you always feel like there is another level you want to be at. Remind me of why Alexander wept..........
- I can't wait to get back to fighting after this meet is over. I've had a long enough hiatus and I look forward to knocking the living shit out of my Russian friend Vitaly over and over again and getting stabbed in the stomach...............twice. (true story)
- The longer I diet again, the less I want to really eat. At first it's the worst thing in the world but then after a long while you just don't care to eat much. I understand how Jim is in this state now. I could eat 2 or 3 times all day, and have very little, and feel just fine. Of course when winter rolls around all of that changes but for now, it feels good again.
- I hate having to constantly plan my training templates around the injuries I have but I suspect this is the case with every 20+ year lifter.
- Everyone remember to call your mom this weekend. It's mothers day. Even if you aren't close with your mom or have a good relationship with her, she still gave birth to you.
- Thanks for reading. :)
Strength Life Legacy
Friday, May 7, 2010
Random thoughts about training, life, crap, and stuff
Will be using a little bit different format for this from now on. Just like the title reads, random thoughts........
Thursday, May 6, 2010
5 reasons why your training can fail
People fail to reach their training goals more often than reach them. There are 1 metric buttload of reasons why. I can only cover 5 here. Mainly because I only want to cover 5, and no more.
1. Poor planning -
I think this is generally the culprit of all failed training programs. I ask people how they will reach X and Y goals or why they are doing X and Y and they don't usually know. I think of the analogy about the guy getting in his sailboat and just drifting out to sea without ever plotting his course. Death awaits. And so does the death of your program if you plan poorly.
Somali pirates will in fact, take over your crappy training plan and kill you.
2. Unrealistic goals -
If you're 300 pounds and want to lose 100 pounds do not plan a 6 week diet for that. If I tied you up in a cave and just brought you water and a slice of bread each day it might happen then (oh hell I just created the next fad diet. The cave diet. Lose all the weight you want in 6 weeks in the comfort of your cave.) but in all seriousness, be realistic about goal setting. If you just deadlifted 500 after 10 years of serious training, you're not going to deadlift 600 in the next 6 weeks, or even 6 months more than likely. Plan on deadlifting 505 next. If you want to gain 10 pounds of mass you're not going to gain 10 pounds of lean mass without gaining around fat at a 1 to 1 ratio. Understand the amount of calories you will have to eat and how hard you will have to work, and for how long, in order to do that. Realistically 10 pounds of lean mass is a difficult chore for anyone besides a novice, in a single year.
This guy will not be Jay Cutlers size in 90 days no matter what he does.
3. Lack of motivation -
This person has the opposite disease of person #2. Motivation doesn't come from a speaker or book or whatever. It comes from within you wanting to change something for yourself. Motivation will wane if it comes from an external source that doesn't have a significant place in your life. If you want to quit smoking, for example, you won't quit until you WANT to quit. And I mean REALLY want it. This is an identifiable trait. I have found that determined people are excited about talking about their goals. They will tell you without you asking. The wanna-be might mention "I really wanna quit smoking" in a passing kind of way. This is generally not a motivated person. If you are honest with yourself you'll know if you are ready or not. Until you are, don't even attempt it. It's better to bob about in a sea of uncertainty and save your energy than to paddle half ass and waste the small bit you do have. When you make a goal you'll know if you are serious or not. Again, be honest with yourself, that will tell you what you need to know.
4. Too much information -
People say you can never know too much. Boy that isn't true. There is more paralysis by analysis regarding training and diet nowadays than ever. Of course the net is to blame for that. No carb, low carb, carb-cycling, south beach, weight watchers, atkins, on and on and on. Then there is a training program for every possible body you could want. From a beach body to looking like the Hulk, all in 60 or 90 days or whatever. After a while someone trying to do honest research and make a solid plan could get information overload. There are some basic truths we know about eating and training. These things are for certain.
If you take in fewer calories than you use in a day you will lose weight. If you are certain you meet this criteria (and I mean FOR CERTAIN) and are not losing weight, talk to your doctor. This is a basic physiological fact. So if that is not working you may have another issue that you may need help with.
If you eat more than you are using you'll gain weight.
Everything else is up for discussion. So any good weight gain/weight loss plan should start at what you're doing at the table. Keep your plan simple and start with calories in vs out and go from there.
5. Life -
Sometimes you just gotta play the game...
Let's face it, life happens. Sometimes you are doing everything right, and life just interferes. But lets be straight about what that means. I'm not talking about the things you are supposed to be doing like going to work, being a good father or mother or husband or wife. That's what you are SUPPOSED to do. I'm not talking about you saying how busy you are and just can't find the time to train or eat right. Or getting nicked up in training or are tired of being sore. For the love of God suck it up. I hate excuses. No, I'm talking about LIFE like your child gets sick and is in the hospital or a death in the family or you have to relocate or lose your job or are in an accident. Things that REALLY impact your life. In this case, pick up where you left off when you can. No one can plan for these things obviously and it's far more important to take care of those things when they come up than worry about training at that time. When my wife had her hip replacement I got to the gym when I lifted when I could and never worried about it. Taking care of her was more important and now she's 110% (literally as she has never had a sound physiological until now) and things are better than ever. Remember in the grand scheme of life to leave behind a legacy bigger and better than lifting weights and being fit. At least kill someone or make a sex tape that people will remember. That will keep you on the map for a lot longer than being in good shape.
1. Poor planning -
I think this is generally the culprit of all failed training programs. I ask people how they will reach X and Y goals or why they are doing X and Y and they don't usually know. I think of the analogy about the guy getting in his sailboat and just drifting out to sea without ever plotting his course. Death awaits. And so does the death of your program if you plan poorly.
Somali pirates will in fact, take over your crappy training plan and kill you.
2. Unrealistic goals -
If you're 300 pounds and want to lose 100 pounds do not plan a 6 week diet for that. If I tied you up in a cave and just brought you water and a slice of bread each day it might happen then (oh hell I just created the next fad diet. The cave diet. Lose all the weight you want in 6 weeks in the comfort of your cave.) but in all seriousness, be realistic about goal setting. If you just deadlifted 500 after 10 years of serious training, you're not going to deadlift 600 in the next 6 weeks, or even 6 months more than likely. Plan on deadlifting 505 next. If you want to gain 10 pounds of mass you're not going to gain 10 pounds of lean mass without gaining around fat at a 1 to 1 ratio. Understand the amount of calories you will have to eat and how hard you will have to work, and for how long, in order to do that. Realistically 10 pounds of lean mass is a difficult chore for anyone besides a novice, in a single year.
This guy will not be Jay Cutlers size in 90 days no matter what he does.
3. Lack of motivation -
This person has the opposite disease of person #2. Motivation doesn't come from a speaker or book or whatever. It comes from within you wanting to change something for yourself. Motivation will wane if it comes from an external source that doesn't have a significant place in your life. If you want to quit smoking, for example, you won't quit until you WANT to quit. And I mean REALLY want it. This is an identifiable trait. I have found that determined people are excited about talking about their goals. They will tell you without you asking. The wanna-be might mention "I really wanna quit smoking" in a passing kind of way. This is generally not a motivated person. If you are honest with yourself you'll know if you are ready or not. Until you are, don't even attempt it. It's better to bob about in a sea of uncertainty and save your energy than to paddle half ass and waste the small bit you do have. When you make a goal you'll know if you are serious or not. Again, be honest with yourself, that will tell you what you need to know.
4. Too much information -
People say you can never know too much. Boy that isn't true. There is more paralysis by analysis regarding training and diet nowadays than ever. Of course the net is to blame for that. No carb, low carb, carb-cycling, south beach, weight watchers, atkins, on and on and on. Then there is a training program for every possible body you could want. From a beach body to looking like the Hulk, all in 60 or 90 days or whatever. After a while someone trying to do honest research and make a solid plan could get information overload. There are some basic truths we know about eating and training. These things are for certain.
If you take in fewer calories than you use in a day you will lose weight. If you are certain you meet this criteria (and I mean FOR CERTAIN) and are not losing weight, talk to your doctor. This is a basic physiological fact. So if that is not working you may have another issue that you may need help with.
If you eat more than you are using you'll gain weight.
Everything else is up for discussion. So any good weight gain/weight loss plan should start at what you're doing at the table. Keep your plan simple and start with calories in vs out and go from there.
5. Life -
Sometimes you just gotta play the game...
Let's face it, life happens. Sometimes you are doing everything right, and life just interferes. But lets be straight about what that means. I'm not talking about the things you are supposed to be doing like going to work, being a good father or mother or husband or wife. That's what you are SUPPOSED to do. I'm not talking about you saying how busy you are and just can't find the time to train or eat right. Or getting nicked up in training or are tired of being sore. For the love of God suck it up. I hate excuses. No, I'm talking about LIFE like your child gets sick and is in the hospital or a death in the family or you have to relocate or lose your job or are in an accident. Things that REALLY impact your life. In this case, pick up where you left off when you can. No one can plan for these things obviously and it's far more important to take care of those things when they come up than worry about training at that time. When my wife had her hip replacement I got to the gym when I lifted when I could and never worried about it. Taking care of her was more important and now she's 110% (literally as she has never had a sound physiological until now) and things are better than ever. Remember in the grand scheme of life to leave behind a legacy bigger and better than lifting weights and being fit. At least kill someone or make a sex tape that people will remember. That will keep you on the map for a lot longer than being in good shape.
Wednesday, May 5, 2010
What constitutes weak -
We had the "what constitutes strong" post, might as well have one for what constitutes weak..........
- Dance and easy listening music on the radio in the gym
- No chalk in the gym
- No deadlifting in the gym
- Guys who are "only" guys. Bench only, grip only, etc. Weak shit.
- Curling in the squat rack.
- Guys who accuse anyone stronger than them of being on steroids
- People who won't squat and deadlift
- Chronic routine changers
- Guys who worry about "medial delts" that can't overhead press their bodyweight
- Guys who worry about strengthening every freaking weak point when they can't even squat 500. That's why you can't squat 500.
- War story guys (I used to be as strong as you) and guys who quit. Save your F'n excuses (they always have em). If you didn't have the sack to stay under the iron keep your opinions to yourself ass clown. Both in real life, and on the net.
Tuesday, May 4, 2010
Phase 3 Powerlifting
I have been working pretty diligently on a program for my upcoming meet and I am going to put my plan into action. I believe this is going to be an awesome way to train for meets and hitting new PR's. Some of the things I have spent several months looking at for this program...
What if you are having a crap day and miss what was planned? Did you get too liberal with your planned max (a common mistake of guys who fail with linear programs)? What now? Chalk it up to a bad or sweat not being able to make the lift at the meet?
As noted, I'm fine tuning this thing but I really think it's going to be pretty awesome once I get all of the kinks out. Will write more about it as I iron things out.
- rep correlations in regards to maximum strength and how accurate they can be
- problems associated with the initial stages of linear periodization and how these can be remedied
- problems associated with the last few weeks of periodization and fixes for these as well
- short cycles within a longer cycle that will always let you know where you are in terms of your 1-rep max within a few pounds. These cycles also build on each other allowing you to plan properly for the next cycle.
- a system that lets you work with heavy enough loads that your top level strength stays intact but doesn't burn you out by exceeding certain thresholds too often.
- factors in rep work for your big lifts to allow for hypertrophy throughout the entire training cycle and increases your 1RM as well.
- How to use your opener and second attempts weights to actually build for that big third attempt and know whether you are really good for it.
- How not to leave reps on the table that help build your 1RM faster.
What if you are having a crap day and miss what was planned? Did you get too liberal with your planned max (a common mistake of guys who fail with linear programs)? What now? Chalk it up to a bad or sweat not being able to make the lift at the meet?
As noted, I'm fine tuning this thing but I really think it's going to be pretty awesome once I get all of the kinks out. Will write more about it as I iron things out.
Sunday, May 2, 2010
Please welcome Chuck Miller
I would like to welcome my good friend Chuck Miller to functional-strength. Chuck and I go back a long ways and Chuck is a fantastic lifter with a wealth of knowledge. He will downplay that but make no mistake, he's a smart guy and has the goods to back it up. Chuck should total 1500 or close to it raw this year at 198. Chuck will be posting his training log here and hopefully share some of the knowledge he has accumulated from 376 years of powerlifting training.
His first log entry is in, and can be checked via the link on the right side of the page (you should be able to figure this out).
Thanks again Chuckers.
His first log entry is in, and can be checked via the link on the right side of the page (you should be able to figure this out).
Thanks again Chuckers.
Saturday, May 1, 2010
Maximizing Training Economy
I gotta admit, one of my reasons for being as basic as possible is training economy. I don't just mean hitting the most muscle with the fewest amount of movements, I mean making as few changes during training as possible. For example if I am going to do good mornings, it's almost always after squats. Because if you're done with squatting you can leave everything in place, take a few plates off, and go right into good mornings. Total lower body workout done and you never even moved the bar from its place in the rack. I think in some ways I am actually lazy, which may sound strange coming from a guy that does as much conditioning as I do, but ease of training is a big deal to me. Sometimes I lift at home, and while I have a decent setup for all I need to do, I also have to be mindful of how many changes I need to make to keep training in a decent time frame.
So with that said, how can you setup your routine to maximize training economy? Not just from a movement standpoint, but from a convenience standpoint as well?
Squat Day -
Warm up - Lunges, foam rolling, stretching
Squats - King of all lower body movements yada yada yada. No need to belabor the point of how awesome squats are, we already know. So you work up to whatever you're doing for squats. Take 20% off and do...
Pause Squats - Sit rock bottom, count in your head "1...2...3" and explode off of the bottom. Do however many sets and reps your heart desires. Take 20% off and do...
Front Squats - Rinse and repeat here. I am a crappy front squatter and personally hate this exercise but I do it because it's supposed to be good for me. Leave the weight, or take another 10-15% off, and transition right into...
Good Mornings - Through the "Wendler diaries" (some 700 reply e-mail Jim and I had going for a while) Jim and I discussed how lighter good mornings seemed to carry more benefits than heavy good mornings. In the past I worked up to some pretty heavy good mornings (heavy for me), in the 425-455 range for reps. This offered zero carryover to my deadlift. I also never felt the movement very well because I was so cautious with that much weight on my back in that position. When I go lighter I can really stretch everything out and I get terribly sore in the hamstrings from this. Try em light for a while and see if they feel better.
1-Legged Calf Raises - Just find a block or steps and do some.
Total lower body thrashing done and you never moved the bar. You just warmed up, and unloaded it then changed the movement slightly based on load.
Upper Body Push/Pull #1
Bench Press - You know the drill here. After this take off 20% and do...
Close Grip Bench - Do some sets here. Take off a little less or leave it the same and do...
Reverse Grip Bench - Bet you thought I was gonna say wide grip bench? I am. Next. However do some sets with a wide reverse grip first, take some weight off then do...
Wide Grip Bench - Be careful on these as they are a little stressful on the shoulders. Just don't go to heavy.
Without taking any weight off the bar, stand on the bench and do your rows from there. Do not heave the weight, but get a good stretch at the bottom and pull with control.
Shoulder width barbell rows -As the name implies, shoulder width. If you need to add weight back do so after a few warm up sets.
Wide Grip Barbell Rows -These are harder obviously. But great for the rear delts as well.
Curl Grip Rows -Rinse and repeat. Yes all from standing on the bench. Look if it was good enough for Arnold it's good enough for you.
Good enough for the govna'.
If that's not enough you can take some weight off and lay back down on the bench and do...
JM Press or Skullies - Not great for the elbows but some people love em.
Barbell Curls - From here you could do....wait. You're in the rack, nevermind.
This thing is NOT CALLED A CURL RACK.
Deadlift Training -
Power Cleans - You can start here. Work up to some nice singles or triples, whatever. Add weight...
Block Deadlifts - These have turned into a favorite of mine. Block deads have taken my deadlift from the high 500's into the almost mid 600's. Just make sure and pull from below the knee. If there is anything that drives me crazy its guys pulling from above the knee with a 1 inch range of motion that has ZERO carryover to their deadlift from the floor. Work up to a top single or triple then move the boxes out of the way and do...
Deadlifts from the floor -Surprise surprise. As you take plates off and the load gets lighter transition right into...
Shrugs - Traps make the man. Just make sure you aren't doing that shitty half-inch bounce up and down thing I see some guys do. Contract the traps hard at the top then stretch em good at the bottom. Take some weight off and get into...
Stiff legged deadlifts -Same as with good mornings here, just worry about the stretch instead of overloading this movement.
Your entire backside should be trashed after this. This is good.
Shoulder and Chest Work on the elevator -
For this you only need one pair of medium-heavy dumbbells. I suggest only medium heavy because the rest will be minimal here.
Seated dumbbell press - Warm up with some dumbbells and go all out with the pair you select. Adjust the bench slightly downwards, taking only the time to put the dumbbells down, adjust the bench, get back on the horse and do...
High Incline Db Press - Again, go all out here. You might not get a ton of reps because this is still a lot of shoulder work, and they will be fatigued from the overheads. That's ok. Do what you can, then put em down and adjust the bench downwards again and do...
Incline Db Press - This should be at that normal incline height you see in the gym. Around 45 degrees or so. You might feel stronger out of the gate on this one as you are getting warmer and the pecs come into play more as the angle has decreased. Lower it a bit again and do...
Low Incline Db Press - Now you see why you need to be smart in dumbbell selection? Make it into a flat bench after this set and of course...
Flat Dumbbell Bench - This is the finishing point so go all out here. Which might not be much at this point. That's ok, this was good work.
Dumbbell Rows - Stick with the same pair of dumbbells. You did 5 adjustments on the bench, so match that with at least 5 sets of dumbbell rows. Get some work in here to make sure you at LEAST match all of your pulling reps. So if you ended up with 40 reps on the presses, get as least 40 reps in here. Doing double the amount of reps you did on the presses is highly recommended.
Cross Bench Db Pullovers - Lay across the bench and do these. These stretch the pecs, lats, and triceps out really well and even work the abs. This is great training economy.
Conclusion -
I put a lot of these ideas to work in my own training each week. It makes training convenient and fun (those words are synonymous with me). This whole layout could easily be your routine for mass/powerlifting/whatever. Everything is hit from top to bottom. If you are pressed for time you can easily cut it down to fewer things, or if you are having an awesome training day, you can add more and play with it. Either way, I find these sort of training very appealing and productive.
So with that said, how can you setup your routine to maximize training economy? Not just from a movement standpoint, but from a convenience standpoint as well?
Squat Day -
Warm up - Lunges, foam rolling, stretching
Squats - King of all lower body movements yada yada yada. No need to belabor the point of how awesome squats are, we already know. So you work up to whatever you're doing for squats. Take 20% off and do...
Pause Squats - Sit rock bottom, count in your head "1...2...3" and explode off of the bottom. Do however many sets and reps your heart desires. Take 20% off and do...
Front Squats - Rinse and repeat here. I am a crappy front squatter and personally hate this exercise but I do it because it's supposed to be good for me. Leave the weight, or take another 10-15% off, and transition right into...
Good Mornings - Through the "Wendler diaries" (some 700 reply e-mail Jim and I had going for a while) Jim and I discussed how lighter good mornings seemed to carry more benefits than heavy good mornings. In the past I worked up to some pretty heavy good mornings (heavy for me), in the 425-455 range for reps. This offered zero carryover to my deadlift. I also never felt the movement very well because I was so cautious with that much weight on my back in that position. When I go lighter I can really stretch everything out and I get terribly sore in the hamstrings from this. Try em light for a while and see if they feel better.
1-Legged Calf Raises - Just find a block or steps and do some.
Total lower body thrashing done and you never moved the bar. You just warmed up, and unloaded it then changed the movement slightly based on load.
Upper Body Push/Pull #1
Bench Press - You know the drill here. After this take off 20% and do...
Close Grip Bench - Do some sets here. Take off a little less or leave it the same and do...
Reverse Grip Bench - Bet you thought I was gonna say wide grip bench? I am. Next. However do some sets with a wide reverse grip first, take some weight off then do...
Wide Grip Bench - Be careful on these as they are a little stressful on the shoulders. Just don't go to heavy.
Without taking any weight off the bar, stand on the bench and do your rows from there. Do not heave the weight, but get a good stretch at the bottom and pull with control.
Shoulder width barbell rows -As the name implies, shoulder width. If you need to add weight back do so after a few warm up sets.
Wide Grip Barbell Rows -These are harder obviously. But great for the rear delts as well.
Curl Grip Rows -Rinse and repeat. Yes all from standing on the bench. Look if it was good enough for Arnold it's good enough for you.
Good enough for the govna'.
If that's not enough you can take some weight off and lay back down on the bench and do...
JM Press or Skullies - Not great for the elbows but some people love em.
Barbell Curls - From here you could do....wait. You're in the rack, nevermind.
This thing is NOT CALLED A CURL RACK.
Deadlift Training -
Power Cleans - You can start here. Work up to some nice singles or triples, whatever. Add weight...
Block Deadlifts - These have turned into a favorite of mine. Block deads have taken my deadlift from the high 500's into the almost mid 600's. Just make sure and pull from below the knee. If there is anything that drives me crazy its guys pulling from above the knee with a 1 inch range of motion that has ZERO carryover to their deadlift from the floor. Work up to a top single or triple then move the boxes out of the way and do...
Deadlifts from the floor -Surprise surprise. As you take plates off and the load gets lighter transition right into...
Shrugs - Traps make the man. Just make sure you aren't doing that shitty half-inch bounce up and down thing I see some guys do. Contract the traps hard at the top then stretch em good at the bottom. Take some weight off and get into...
Stiff legged deadlifts -Same as with good mornings here, just worry about the stretch instead of overloading this movement.
Your entire backside should be trashed after this. This is good.
Shoulder and Chest Work on the elevator -
For this you only need one pair of medium-heavy dumbbells. I suggest only medium heavy because the rest will be minimal here.
Seated dumbbell press - Warm up with some dumbbells and go all out with the pair you select. Adjust the bench slightly downwards, taking only the time to put the dumbbells down, adjust the bench, get back on the horse and do...
High Incline Db Press - Again, go all out here. You might not get a ton of reps because this is still a lot of shoulder work, and they will be fatigued from the overheads. That's ok. Do what you can, then put em down and adjust the bench downwards again and do...
Incline Db Press - This should be at that normal incline height you see in the gym. Around 45 degrees or so. You might feel stronger out of the gate on this one as you are getting warmer and the pecs come into play more as the angle has decreased. Lower it a bit again and do...
Low Incline Db Press - Now you see why you need to be smart in dumbbell selection? Make it into a flat bench after this set and of course...
Flat Dumbbell Bench - This is the finishing point so go all out here. Which might not be much at this point. That's ok, this was good work.
Dumbbell Rows - Stick with the same pair of dumbbells. You did 5 adjustments on the bench, so match that with at least 5 sets of dumbbell rows. Get some work in here to make sure you at LEAST match all of your pulling reps. So if you ended up with 40 reps on the presses, get as least 40 reps in here. Doing double the amount of reps you did on the presses is highly recommended.
Cross Bench Db Pullovers - Lay across the bench and do these. These stretch the pecs, lats, and triceps out really well and even work the abs. This is great training economy.
Conclusion -
I put a lot of these ideas to work in my own training each week. It makes training convenient and fun (those words are synonymous with me). This whole layout could easily be your routine for mass/powerlifting/whatever. Everything is hit from top to bottom. If you are pressed for time you can easily cut it down to fewer things, or if you are having an awesome training day, you can add more and play with it. Either way, I find these sort of training very appealing and productive.
Subscribe to:
Posts (Atom)