I am a big WASP fan and I have always thought they were a very underrated band. When Blackie wants to, he can write some of the best songs I've ever heard lyrically, with depth, emotion, and plenty thought provoking ideas.
This is off of their some what new album and is the ballad.
Strength Life Legacy
Saturday, March 5, 2011
Training - Back and Biceps
Weight -233
Db Rows -
100 x 20
120 pounder for 6 sets of 15
Chins - wide grip 6 sets of 5
Parallel Grip - 4 sets of 5
High Bar Squats no belt no wraps -
135 x 10, 225 x 5, 315 x 5, 405 x 1, 425 x 1, 455 x 1, 405 x 5
Notes - Squats were a last minute addition. I have been wanting to get in more squatting sessions because my squat is not feeling good right now and I'm glad I did. I haven't been doing a good job on my initial sit back and I worked that out today. This is sometimes a problem for me when I have an injury and am just getting back squatting.
I was tired as shit for this session but it was still an 80%er.
Db Rows -
100 x 20
120 pounder for 6 sets of 15
Chins - wide grip 6 sets of 5
Parallel Grip - 4 sets of 5
High Bar Squats no belt no wraps -
135 x 10, 225 x 5, 315 x 5, 405 x 1, 425 x 1, 455 x 1, 405 x 5
Notes - Squats were a last minute addition. I have been wanting to get in more squatting sessions because my squat is not feeling good right now and I'm glad I did. I haven't been doing a good job on my initial sit back and I worked that out today. This is sometimes a problem for me when I have an injury and am just getting back squatting.
I was tired as shit for this session but it was still an 80%er.
Thoughts about life, crap, training, and stuff
I'm salty this morning so get ready..........
Whether you are a kid or adult, if you sit at the table and eat cereal in the morning, you're going to read the box.
We also pull the Chiquita banana sticker off that banana and slap it right on our forehead. Why the fuck do we do this?
I am hard at work on writing my program "Philosophy of Training" which will cover all of my beliefs about training for mass, and a couple of programs to choose from that I have used personally to gain mass. I HOPE to get it out by Monday, but if I don't just give me a few more days. If I am going to charge any amount for these programs I want them to be of good quality. And by quality I mean the information contained within, and the layout.
I have realized in writing these programs, that sometimes your beliefs don't always reflect your current training strategy. This is usually because of other goals, injuries, or "cruising". In other words, when I am healthy and really focused on mass building my most ideal split is an A/B where I squat and pull (or a variation) twice one week, once the next, and the same with pressing. However I have been beat up for a while now, and have used a split that focuses more on recovery. My squat/deadlift - bench - back/biceps split. This is one of the splits in my program and one I completely believe in. Which is also part of how well whatever you are doing is going to work.
I am very focused in the gym, and "intense" but I don't act like a retarded monkey on crack before, during, and after my sets. I do a lot of concentrating. If you watch guys like Coan you can see they don't waste energy acting like a dufus before, during, or after the set. It's all focus. Some people have pointed me to Benni goes crazy, however he saves his little dance for when he's pulling a single max attempt in a meet, or testing for a new max. In the gym, he's focused and relaxed. Very focused. I have found that guys who act like they are saving the fucking world by screaming and stomping around during a gym session are generally egotistical fucktards with a "look at me" complex. Without fail. These are also the same guys that will tell you they are capable of far more than anything they have ever approached. "My goal for this year is to total 3900 raw. My previous best total is 1700." Go die in an aids tree, douchebag and spare everyone your "greatness". Please don't be this guy. I don't give a damn what you lift.
Benni is FOCUSED, not acting like a monkey on crack.......
Michael Bisping is another guy you can add to the complete assclown list. Look, guys are going to hype fights and try to do things to get under your skin. This is not new, nor considered out of bounds. But spitting on a coach after a fight is disgraceful. Bisping is a second tier fighter who hasn't beaten anyone worth mentioning and he often acts like he's GSP. He can join the talking and screaming before, during, after a lift guy from the gym in that aids tree and drink antifreeze.
Football lockout? Who cares man. Every year the NFL makes me less interested. Guys making millions and even billions in this economy, and it's not enough. The greed that flows a "business" like this is disgusting to me. Enough said.
Don't you love it when you get resolution or closure for something, and can finally let it go? Random thought, but pertinent in my life right now. Feels good man.....
Ever notice when someone loses their spouse, GF, BF whatever, that their lifestyle changes? I know that sounds obvious, but I have known so many people that once they are single they start exercising, losing weight, trying to look better, etc. Uh, why the fuck didn't you do this when you had someone? Maybe you wouldn't be out looking again if you had actually taken care of your nasty self when you had someone. And what happens when they do meet someone? They become so enamored with them, that they stop doing everything they were doing in order to attract them. How does this make any sense? Make room up in that aids tree please!
Ok so the "sumo deadlifting is disgusting" mantra is starting to catch on. I'm seeing it more and more. Better starting working on that conventional stance boys! Oh and let me add, since I want to be fair, that guys pulling conventional with straps are disgusting too. Unless you are a competitive strongman you have no reason to be using straps for your deadlifts. If I had the finger length to pull hook I wouldn't even own a pair but I need em for shrugs. Yes, that's me using retarded justification for having straps, however there is no official shrug lift in powerlifting.
Want to know the evolution of training programs and ideas that get popular on the internet?
Idea comes out
Finds popularity because of X reason
People discuss and debate it
Someone finds a "flaw" in it and "discredits" its
People who are in the camp of the program scream out progress/weights achieved/warriors slain and women banged using said program
Swords are drawn
Message board intarweb wars ensue and guys who are in the anti-program camp are "idiotic haters" and the people who in the pro-program camp are "nut huggers"
Isn't this just human nature though? You can substitute "training program" with almost anything here people have gone to war over, and it fits perfectly. BTW, I have and still continue to be these camps depending on the program being discussed. And the fact is, so are you. It's just human nature, and it's fun. heh.
I had a watermelon cosmopolitan last weekend. Best drink I've had in a while. In case you missed my article about beer and whiskey drinkers vs mixed drink guys, I will just sum up this salty morning by saying I don't give a fuck what guys say about my "girlie" drinks. I drink shit that tastes good. Not because my drink "makes me a man." We've been over this. OWNING IT, makes you a man. There. I plan on trying to grape Cosmo next time I'm in that place. Awesome.
Ab work - over-fucking-rated. If you are sprinting, doing boxing, and doing athletic shit your abs get worked. You can't pull and squat 600+ with "weak" abs. I still do some ab work, but it's mainly out of boredom. It's a supportive muscle. They just need to be able to contract and hold you upright. If you're squatting they HAVE to contract. You don't need to invent some god damn ab exercises that "mimic" the squat or dead in order to have strong abs. And in reality, shit like standing abs is no different than a freakin crunch on the floor. If anything that damn ab roller is the hardest ab work you can do. I have no idea how they sold those damn things to fat, sedentary fuckers who say at home on the couch eating potato chips.
You want to know what a great ab exercise is? Fucking barbell curls. They have to contract like a mother in order to keep the torso erect and allow you to curl. I hate curling and ab work. Shit.
Hot babe of the week.............suelyn medeiros
Spring is right around the corner. That means finally, hill sprints again, backyard sprinting, and all sorts of other awesome outdoor conditioning. It also means shitty ass lawn mowing which I hate more than Michael Bisping.
I hope everyone has a great weekend.
Whether you are a kid or adult, if you sit at the table and eat cereal in the morning, you're going to read the box.
 |
| Apparently the Captain has a lot of information I need during breakfast |
We also pull the Chiquita banana sticker off that banana and slap it right on our forehead. Why the fuck do we do this?
 |
| Right on your forehead |
I am hard at work on writing my program "Philosophy of Training" which will cover all of my beliefs about training for mass, and a couple of programs to choose from that I have used personally to gain mass. I HOPE to get it out by Monday, but if I don't just give me a few more days. If I am going to charge any amount for these programs I want them to be of good quality. And by quality I mean the information contained within, and the layout.
I have realized in writing these programs, that sometimes your beliefs don't always reflect your current training strategy. This is usually because of other goals, injuries, or "cruising". In other words, when I am healthy and really focused on mass building my most ideal split is an A/B where I squat and pull (or a variation) twice one week, once the next, and the same with pressing. However I have been beat up for a while now, and have used a split that focuses more on recovery. My squat/deadlift - bench - back/biceps split. This is one of the splits in my program and one I completely believe in. Which is also part of how well whatever you are doing is going to work.
I am very focused in the gym, and "intense" but I don't act like a retarded monkey on crack before, during, and after my sets. I do a lot of concentrating. If you watch guys like Coan you can see they don't waste energy acting like a dufus before, during, or after the set. It's all focus. Some people have pointed me to Benni goes crazy, however he saves his little dance for when he's pulling a single max attempt in a meet, or testing for a new max. In the gym, he's focused and relaxed. Very focused. I have found that guys who act like they are saving the fucking world by screaming and stomping around during a gym session are generally egotistical fucktards with a "look at me" complex. Without fail. These are also the same guys that will tell you they are capable of far more than anything they have ever approached. "My goal for this year is to total 3900 raw. My previous best total is 1700." Go die in an aids tree, douchebag and spare everyone your "greatness". Please don't be this guy. I don't give a damn what you lift.
Benni is FOCUSED, not acting like a monkey on crack.......
Michael Bisping is another guy you can add to the complete assclown list. Look, guys are going to hype fights and try to do things to get under your skin. This is not new, nor considered out of bounds. But spitting on a coach after a fight is disgraceful. Bisping is a second tier fighter who hasn't beaten anyone worth mentioning and he often acts like he's GSP. He can join the talking and screaming before, during, after a lift guy from the gym in that aids tree and drink antifreeze.
 |
| My fave pic of Bisping |
Football lockout? Who cares man. Every year the NFL makes me less interested. Guys making millions and even billions in this economy, and it's not enough. The greed that flows a "business" like this is disgusting to me. Enough said.
Don't you love it when you get resolution or closure for something, and can finally let it go? Random thought, but pertinent in my life right now. Feels good man.....
 |
| Closure....... |
Ever notice when someone loses their spouse, GF, BF whatever, that their lifestyle changes? I know that sounds obvious, but I have known so many people that once they are single they start exercising, losing weight, trying to look better, etc. Uh, why the fuck didn't you do this when you had someone? Maybe you wouldn't be out looking again if you had actually taken care of your nasty self when you had someone. And what happens when they do meet someone? They become so enamored with them, that they stop doing everything they were doing in order to attract them. How does this make any sense? Make room up in that aids tree please!
Ok so the "sumo deadlifting is disgusting" mantra is starting to catch on. I'm seeing it more and more. Better starting working on that conventional stance boys! Oh and let me add, since I want to be fair, that guys pulling conventional with straps are disgusting too. Unless you are a competitive strongman you have no reason to be using straps for your deadlifts. If I had the finger length to pull hook I wouldn't even own a pair but I need em for shrugs. Yes, that's me using retarded justification for having straps, however there is no official shrug lift in powerlifting.
Want to know the evolution of training programs and ideas that get popular on the internet?
Idea comes out
Finds popularity because of X reason
People discuss and debate it
Someone finds a "flaw" in it and "discredits" its
People who are in the camp of the program scream out progress/weights achieved/warriors slain and women banged using said program
Swords are drawn
Message board intarweb wars ensue and guys who are in the anti-program camp are "idiotic haters" and the people who in the pro-program camp are "nut huggers"
Isn't this just human nature though? You can substitute "training program" with almost anything here people have gone to war over, and it fits perfectly. BTW, I have and still continue to be these camps depending on the program being discussed. And the fact is, so are you. It's just human nature, and it's fun. heh.
I had a watermelon cosmopolitan last weekend. Best drink I've had in a while. In case you missed my article about beer and whiskey drinkers vs mixed drink guys, I will just sum up this salty morning by saying I don't give a fuck what guys say about my "girlie" drinks. I drink shit that tastes good. Not because my drink "makes me a man." We've been over this. OWNING IT, makes you a man. There. I plan on trying to grape Cosmo next time I'm in that place. Awesome.
Ab work - over-fucking-rated. If you are sprinting, doing boxing, and doing athletic shit your abs get worked. You can't pull and squat 600+ with "weak" abs. I still do some ab work, but it's mainly out of boredom. It's a supportive muscle. They just need to be able to contract and hold you upright. If you're squatting they HAVE to contract. You don't need to invent some god damn ab exercises that "mimic" the squat or dead in order to have strong abs. And in reality, shit like standing abs is no different than a freakin crunch on the floor. If anything that damn ab roller is the hardest ab work you can do. I have no idea how they sold those damn things to fat, sedentary fuckers who say at home on the couch eating potato chips.
You want to know what a great ab exercise is? Fucking barbell curls. They have to contract like a mother in order to keep the torso erect and allow you to curl. I hate curling and ab work. Shit.
 |
| Great ab work right here |
Spring is right around the corner. That means finally, hill sprints again, backyard sprinting, and all sorts of other awesome outdoor conditioning. It also means shitty ass lawn mowing which I hate more than Michael Bisping.
I hope everyone has a great weekend.
Thursday, March 3, 2011
Training - Bench
Weight - 233
Close Grip Bench -
135 x 15
225 x 5
315 x 3
335 x 1
365 x 1,1
Incline Db Press - 100's x 20,12
Pushdowns and Overhead Extensions - 4 total sets
Notes - Just an 80%er. Elbow was tender so again, I did not get crazy and just topped out at 365.
Close Grip Bench -
135 x 15
225 x 5
315 x 3
335 x 1
365 x 1,1
Incline Db Press - 100's x 20,12
Pushdowns and Overhead Extensions - 4 total sets
Notes - Just an 80%er. Elbow was tender so again, I did not get crazy and just topped out at 365.
Wednesday, March 2, 2011
Tuesday, March 1, 2011
Training - Deadlift
Bodyweight - 233 pounds
Hip and Ass Machine - 2 sets of 50
Calf Press- stack x 20,15
Deadlifts -
135 x 10
225 x 5
315 x 3
405 x 3
455 x 3
500 x 9
550 x 1
Shrugs - 405 x 25
Leg Press - stack + extra weight x 10
Notes - Felt ok tonight but disheartened with the deadlifts. I know 500x12 should be there but didn't feel like grinding it out. So I cut it short at 9. I'm not REALLY that upset about it, as my calories are super low and I'm dropping bodyweight at a pretty good clip. When I am lean enough I will reverse gears and start some mass building again, however I am going to keep the bodyweight in check this time. My goal of 240 @ 7-9% is within reach so it's time to dig down and make it happen. Even if strength is in the shitter right now.
Hip and Ass Machine - 2 sets of 50
Calf Press- stack x 20,15
Deadlifts -
135 x 10
225 x 5
315 x 3
405 x 3
455 x 3
500 x 9
550 x 1
Shrugs - 405 x 25
Leg Press - stack + extra weight x 10
Notes - Felt ok tonight but disheartened with the deadlifts. I know 500x12 should be there but didn't feel like grinding it out. So I cut it short at 9. I'm not REALLY that upset about it, as my calories are super low and I'm dropping bodyweight at a pretty good clip. When I am lean enough I will reverse gears and start some mass building again, however I am going to keep the bodyweight in check this time. My goal of 240 @ 7-9% is within reach so it's time to dig down and make it happen. Even if strength is in the shitter right now.
Jim echoes my thoughts on weak point training
Something I've harped on for a while. Jim reiterates that point here.
Weak Point Training BS
There is really no such thing as "weak point" training. Just commonalities with people when you combine loss of leverage/fatigue in a lift.
The point?
Get stronger.
Now I will wait on someone to point to my mention of needing to focus on rows and shrugs more, to help my deadlift. However that was more about neglecting those basics, than weak point training.
Again, if you refer back to the "What Constitutes Strong" post, you will realize that it's still about getting stronger all over. However you don't need a bunch of fancy bars, equipment, chains, bands, and shit like that to do so.
For those of us that lose our way sometimes (and that happens to us all)...
Squat - You need to squat. You can also do pause squats and throw in some front squats.
Deadlift - From the floor, off of blocks, and stiff legs.
Bench Press - Including Db versions and incline.
Standing Press - With a bar or dumbells
Rows - Any kind
Chins - Any kind
Dips - Bodyweight or weighted
Curls - Because biceps are more important than you think, even if you hate em (ok so that's MY own personal philosophy)
Those are the basics and the very simple truth is, you don't really have "weak points" you just need to make sure your technique is good, and that you get STRONGER.
Weak point training is hocus pocus. A guy that finds himself bending over too much when he hits a max squat just needs to get stronger. Guess what will happen when he breaks past that PR, then gets to a new max weight? Yeah, he'll bend the fuck over just like he did the first time. Guess where I fail when I fail on a bench attempt? Yeah, in the same spot every time. About midway up. This isn't a calling for weak point training, it's just a calling to get stronger or get bigger, or both.
Big15 and Strong15 programs -
5-4-3-2-1 back off (Big15 and Strong15 is what I'm going to call it) is in the works. I am working on the spreadsheet with programs designed about splits I have used, how I used em, how you can use em to get bigger and stronger. One is going to be centered around pure mass building (Big15) and one around getting stronger for a meet (Strong15).
They work. Period. This isn't some program that I conjured up, this is the philosophies I have settled on through 21 years of doing this shit. I'm no elite level guy but the strength levels I have built have taken time, and intelligence. And I think that applies more to the everyday lifter than a guy that came out of the womb deadlifting 500.
I hope to have them out with the next week and a half.
What I want to get a feel on is, would you guys prefer an e-book with a bunch of my articles from here, or just the programs? If you want the articles included it will be a little longer. But I have no problem putting in the work to get it done.
Weak Point Training BS
There is really no such thing as "weak point" training. Just commonalities with people when you combine loss of leverage/fatigue in a lift.
The point?
Get stronger.
Now I will wait on someone to point to my mention of needing to focus on rows and shrugs more, to help my deadlift. However that was more about neglecting those basics, than weak point training.
Again, if you refer back to the "What Constitutes Strong" post, you will realize that it's still about getting stronger all over. However you don't need a bunch of fancy bars, equipment, chains, bands, and shit like that to do so.
For those of us that lose our way sometimes (and that happens to us all)...
Squat - You need to squat. You can also do pause squats and throw in some front squats.
Deadlift - From the floor, off of blocks, and stiff legs.
Bench Press - Including Db versions and incline.
Standing Press - With a bar or dumbells
Rows - Any kind
Chins - Any kind
Dips - Bodyweight or weighted
Curls - Because biceps are more important than you think, even if you hate em (ok so that's MY own personal philosophy)
Those are the basics and the very simple truth is, you don't really have "weak points" you just need to make sure your technique is good, and that you get STRONGER.
Weak point training is hocus pocus. A guy that finds himself bending over too much when he hits a max squat just needs to get stronger. Guess what will happen when he breaks past that PR, then gets to a new max weight? Yeah, he'll bend the fuck over just like he did the first time. Guess where I fail when I fail on a bench attempt? Yeah, in the same spot every time. About midway up. This isn't a calling for weak point training, it's just a calling to get stronger or get bigger, or both.
Big15 and Strong15 programs -
5-4-3-2-1 back off (Big15 and Strong15 is what I'm going to call it) is in the works. I am working on the spreadsheet with programs designed about splits I have used, how I used em, how you can use em to get bigger and stronger. One is going to be centered around pure mass building (Big15) and one around getting stronger for a meet (Strong15).
They work. Period. This isn't some program that I conjured up, this is the philosophies I have settled on through 21 years of doing this shit. I'm no elite level guy but the strength levels I have built have taken time, and intelligence. And I think that applies more to the everyday lifter than a guy that came out of the womb deadlifting 500.
I hope to have them out with the next week and a half.
What I want to get a feel on is, would you guys prefer an e-book with a bunch of my articles from here, or just the programs? If you want the articles included it will be a little longer. But I have no problem putting in the work to get it done.
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