Strength Life Legacy
Thursday, December 6, 2012
Friendly reminders
Friendly reminders -
1. Your training and eating should match up.
1. Your training and eating should match up.
If you're trying to build mass, don't do it in a time you can't eat enough. If you're trying to lean up, don't (expect) to set strength PR's. This one seems obvious, but you can't get "big and ripped" at the same time. Do one or the other, instead of trying to ride two horses with just one ass.
2. Spend your "offseason" working on the things you suck at.
2. Spend your "offseason" working on the things you suck at.
The three lifts I think most powerlifters would benefit from in the "offseason" are the incline press and shoulder pressing, the elevated stiff legged deadlift, and the front squat. If you're a low bar squatter, go to high bar. If you're a conventional puller, go sumo for a while.
If you're a bodybuilder it's easy. Prioritize the bodyparts you need the most with 2-3X a week training. Same for figure, or fitness, or whatever.
Put the things you hate doing the most at the forefront of your training and get good at them. This is the main training component that will make you better. Stop avoiding doing the shit you suck at.
3. Quit being part of the mental masturbation crew.
Years ago before I ever really wrote anything, I wanted to write a novel. So I started, and I wrote the first chapter. For six months.
This English major I knew finally told me "at some point you just have to write it. Don't try to make every sentence perfect. Just get the work in, write it all out, and then fine tune it."
I see this so much now in lifting. Guys and gals are so concerned about every little thing that they forget what they are in the gym for in the first place. To grow, and to get strong. You're going to be tweaking shit for years, so stop worrying if everyone on the youtubes doesn't like how you hold your hands on the front squat or if your elbows flared too much on your bench. You're still lifting, you're still about getting better, getting stronger. Do THAT first.
If you're a bodybuilder it's easy. Prioritize the bodyparts you need the most with 2-3X a week training. Same for figure, or fitness, or whatever.
Put the things you hate doing the most at the forefront of your training and get good at them. This is the main training component that will make you better. Stop avoiding doing the shit you suck at.
3. Quit being part of the mental masturbation crew.
Years ago before I ever really wrote anything, I wanted to write a novel. So I started, and I wrote the first chapter. For six months.
This English major I knew finally told me "at some point you just have to write it. Don't try to make every sentence perfect. Just get the work in, write it all out, and then fine tune it."
I see this so much now in lifting. Guys and gals are so concerned about every little thing that they forget what they are in the gym for in the first place. To grow, and to get strong. You're going to be tweaking shit for years, so stop worrying if everyone on the youtubes doesn't like how you hold your hands on the front squat or if your elbows flared too much on your bench. You're still lifting, you're still about getting better, getting stronger. Do THAT first.
Wednesday, December 5, 2012
The next time you feel sorry for yourself because your training sucks.....
.....read this e-mail, and thank Paul for his service.
Paul,
Hey Dude I know that you and Wendler are Huge advocates of Disproving CNS burnout so I have a Quick story you are absolutely allowed to use at your disposal (if you so choose).
Last year I was deployed to a Mountainous region of Afghanistan. We had a self built Gym setup made completely out of 8x5 Plywood sheets, 2x4's and some of Hammer Strength's finest, Donated through Morale Welfare and Recreation. One evening I was training and It was Squat day. Did my 531 sets then decided to Knock out some Max singles and Triples. Did this for about the next 30 min and threw in some Jump-rope for time to maximize the Vomit effect. It worked.
Needless to say my legs were jello at this point. I go and shower and call it a night. Wrong answer. My squad and I get alerted that theres someone doing some naughty shit on the side of the mountain adjacent to where we're located. No problem. I jumped out of my rack- First indicator of bad news- and my legs literally buckle. Not cool. We get our shit on and move out. Quick sidenote- we have vehicles (MATV's) but due to the nature of the terrain walking is the only option. Walking..easy right?
The hill where Mohammed the terrorizer is located is about a nice 35 to 45 degree incline. So about 20 ft out the gate im smoked already. 45 lbs of body armor, 10 lbs of AMMO, a camelbak full of water. You do the Math. So we're trekking up this hill..remember the vomit effect? Ya it comes back in a bad way. My post workout Chicken Cordon Bleu is now allover the side of the hill.
We keep going.
We never find mohamed the Terrorizer so we call it a night. We head back. About two minuts after dropping our gear we get spun up again. Mohammed is back and he's brought friends. its now 0100 in the am and we've been up close to 18hrs. So we head BACK up the hill. My legs are numb at this point and Im panting like im ready to die. We get up the hill, finish our sweep nada- Mohammed is nowhere to be found. We head back. We've all been up over 22 hrs at this point. Smoked, tired fucking exhausted. We get back...
We get back drop our shit and half of us don't even shower we crash. myself included. Nappy time. I shut my eyes. One hour and 33 minutes later I get woken up..Dreary and feeling hungover. That feeling you have when you're woken prematurely and your body feels sick due to lack of sleep? Ya that feeling. We get woken up and told mohammed has moved and is now doing bad things on ANOTHER hill about 8 klicks away but to our reprieve we can take our Trucks. We get em fired up- grab our gear and go. Ive now been up for over 24 hours. Not including my "Sleep"
So we ( my NCO and my Gunner) I'm driving- I know safe right? So I slam 3 redbulls pipe in some Slayer through the Internal headphones and off we go. We proceed to drive in circles for the next three and a half hours looking for Mohammed and his friends. No Joy. Now someone is probably thinking "Oh driving thats easy" Let me remind you Ive already been up 24 hrs, My legs and Hip flexors are absolutely destroyed and useless and I orally evacuated everything in my stomach to the side of the previous mountain. We finish our patrol and we head back. I was sucking bad but we got it done.
This happened SEVERAL times throughout the year.
The point I would like to make is this. I am not a competitive level Powerlifter. My numbers are Tate and Wendler's warmup. This is not a "Look at me I'm a Badass" postings. Quite the opposite. But I can personally attest that most of you that complain, worry or are afraid of (gag) CNS Burnout, I promise you have never experienced It. The scary part is that neither I or my guys are even in the 'Special Ops' branch of the Army. What I described is everyday shit. I promise you someone ( a lifer) is probably going through what I described right now. He's training in a shed of a gym and then he's going out and doing his Job- taking it to the bad guys.
So please, instead of worrying about 'burning out' worry about whether you gave enough during your training. Look yourself in the mirror and ask yourself "Did I give 100%".
Again feel free to use it brother, I just get absolutely tired of hearing about it and if my little tale puts CNS burnout in perspective then Ive done my job for today. Thanks for all you do Paul.
Paul,
Hey Dude I know that you and Wendler are Huge advocates of Disproving CNS burnout so I have a Quick story you are absolutely allowed to use at your disposal (if you so choose).
Last year I was deployed to a Mountainous region of Afghanistan. We had a self built Gym setup made completely out of 8x5 Plywood sheets, 2x4's and some of Hammer Strength's finest, Donated through Morale Welfare and Recreation. One evening I was training and It was Squat day. Did my 531 sets then decided to Knock out some Max singles and Triples. Did this for about the next 30 min and threw in some Jump-rope for time to maximize the Vomit effect. It worked.
Needless to say my legs were jello at this point. I go and shower and call it a night. Wrong answer. My squad and I get alerted that theres someone doing some naughty shit on the side of the mountain adjacent to where we're located. No problem. I jumped out of my rack- First indicator of bad news- and my legs literally buckle. Not cool. We get our shit on and move out. Quick sidenote- we have vehicles (MATV's) but due to the nature of the terrain walking is the only option. Walking..easy right?
The hill where Mohammed the terrorizer is located is about a nice 35 to 45 degree incline. So about 20 ft out the gate im smoked already. 45 lbs of body armor, 10 lbs of AMMO, a camelbak full of water. You do the Math. So we're trekking up this hill..remember the vomit effect? Ya it comes back in a bad way. My post workout Chicken Cordon Bleu is now allover the side of the hill.
We keep going.
We never find mohamed the Terrorizer so we call it a night. We head back. About two minuts after dropping our gear we get spun up again. Mohammed is back and he's brought friends. its now 0100 in the am and we've been up close to 18hrs. So we head BACK up the hill. My legs are numb at this point and Im panting like im ready to die. We get up the hill, finish our sweep nada- Mohammed is nowhere to be found. We head back. We've all been up over 22 hrs at this point. Smoked, tired fucking exhausted. We get back...
We get back drop our shit and half of us don't even shower we crash. myself included. Nappy time. I shut my eyes. One hour and 33 minutes later I get woken up..Dreary and feeling hungover. That feeling you have when you're woken prematurely and your body feels sick due to lack of sleep? Ya that feeling. We get woken up and told mohammed has moved and is now doing bad things on ANOTHER hill about 8 klicks away but to our reprieve we can take our Trucks. We get em fired up- grab our gear and go. Ive now been up for over 24 hours. Not including my "Sleep"
So we ( my NCO and my Gunner) I'm driving- I know safe right? So I slam 3 redbulls pipe in some Slayer through the Internal headphones and off we go. We proceed to drive in circles for the next three and a half hours looking for Mohammed and his friends. No Joy. Now someone is probably thinking "Oh driving thats easy" Let me remind you Ive already been up 24 hrs, My legs and Hip flexors are absolutely destroyed and useless and I orally evacuated everything in my stomach to the side of the previous mountain. We finish our patrol and we head back. I was sucking bad but we got it done.
This happened SEVERAL times throughout the year.
The point I would like to make is this. I am not a competitive level Powerlifter. My numbers are Tate and Wendler's warmup. This is not a "Look at me I'm a Badass" postings. Quite the opposite. But I can personally attest that most of you that complain, worry or are afraid of (gag) CNS Burnout, I promise you have never experienced It. The scary part is that neither I or my guys are even in the 'Special Ops' branch of the Army. What I described is everyday shit. I promise you someone ( a lifer) is probably going through what I described right now. He's training in a shed of a gym and then he's going out and doing his Job- taking it to the bad guys.
So please, instead of worrying about 'burning out' worry about whether you gave enough during your training. Look yourself in the mirror and ask yourself "Did I give 100%".
Again feel free to use it brother, I just get absolutely tired of hearing about it and if my little tale puts CNS burnout in perspective then Ive done my job for today. Thanks for all you do Paul.
Tuesday, December 4, 2012
Training - Bench
Bodyweight - 239
Close Grips -
barx40,30
135x12,8
225x5
275x4
315x3
365x2
405x1
365x5
Front Raises - 25x100
Notes - Ugh. Awful. I guess I can't expect 2 good nights in a row. Oh well.
Volume - Frequency - Intensity - Recovery
From the LRB Facebook page -
When you are programming at a low intensity, may we assume you make up difference by increasing volume?
Me:
Yes and no. This is where a bit of Doc Brown lifting scientist on your part comes into play.
I have it set up, so that in my mind I know it's between 1 and 5 sets for minimum of X reps. I already know what the programmed weight is for the session. If I am tired, instead of pushing my recovery time into a deeper hole, I will get in a single set or so, for minimum reps. I may even back off the programmed weight if I'm really tired.
If I am having an 80%er then I will push it for a top set or two, leaving a rep or so in the tank. If I am really feeling good I will push the volume, but you still need to cap it. So maximum of 5 sets regardless. You should always walk out feeling better than when you walked in. Many people, when they are having a great session will keep training until they are destroyed. What happens then is that there has to be a recovery time to allow for supercompensation. The deeper you get into recovery, then longer it takes to edge back out of that into supercompensation. Lots of times, that takes so long, that you don't even get into that area. You end up dog ass tired for a week or so, and you don't see that "awesome workout" again for months.
Does this sound familiar?
"Man I haven't had a kick ass workout in months." ????
Often times those ass kicking sessions can set you back for a little while. The reason for that ass kicking session was because up to that point, you did all of the right things to set you up for that ass kicking session. So you set PR's and do a bunch of volume after and feel great about that.....then it doesn't happen again for a long while. The training curve of stimulus, recovery, and supercompensation gets compromised. The energy debt becomes too deep, then the curve of recovery becomes too long.
I'm not saying not to train hard. Not in the slightest. However, there has to be a balance there of volume, frequency, intensity, and recovery. The issue is, people scoff at recovery because they listen to too much internet macho bullshit about "there is no such thing as overtraining". Of course there is. Your body doesn't have limitless reserves to tap into.
This isn't something I've fully developed out yet, and it's something Wendler and I talk about weekly. I expect that in coming months we will be able to more clearly etch this out. The new manual scratches the surface of this but not to the degree we are going to eventually figure out.
Me:
Yes and no. This is where a bit of Doc Brown lifting scientist on your part comes into play.
I have it set up, so that in my mind I know it's between 1 and 5 sets for minimum of X reps. I already know what the programmed weight is for the session. If I am tired, instead of pushing my recovery time into a deeper hole, I will get in a single set or so, for minimum reps. I may even back off the programmed weight if I'm really tired.
If I am having an 80%er then I will push it for a top set or two, leaving a rep or so in the tank. If I am really feeling good I will push the volume, but you still need to cap it. So maximum of 5 sets regardless. You should always walk out feeling better than when you walked in. Many people, when they are having a great session will keep training until they are destroyed. What happens then is that there has to be a recovery time to allow for supercompensation. The deeper you get into recovery, then longer it takes to edge back out of that into supercompensation. Lots of times, that takes so long, that you don't even get into that area. You end up dog ass tired for a week or so, and you don't see that "awesome workout" again for months.
Does this sound familiar?
"Man I haven't had a kick ass workout in months." ????
Often times those ass kicking sessions can set you back for a little while. The reason for that ass kicking session was because up to that point, you did all of the right things to set you up for that ass kicking session. So you set PR's and do a bunch of volume after and feel great about that.....then it doesn't happen again for a long while. The training curve of stimulus, recovery, and supercompensation gets compromised. The energy debt becomes too deep, then the curve of recovery becomes too long.
I'm not saying not to train hard. Not in the slightest. However, there has to be a balance there of volume, frequency, intensity, and recovery. The issue is, people scoff at recovery because they listen to too much internet macho bullshit about "there is no such thing as overtraining". Of course there is. Your body doesn't have limitless reserves to tap into.
This isn't something I've fully developed out yet, and it's something Wendler and I talk about weekly. I expect that in coming months we will be able to more clearly etch this out. The new manual scratches the surface of this but not to the degree we are going to eventually figure out.
Monday, December 3, 2012
Training - Legs
Bodyweight -241
Leg Ext -
25x20
50x20
75x20
100x20
75x20
50x20
25x20
These are awful. I am starting to hate them.
Front Squats -
225x5,5
275x5,5,5
315x5
365x2
405x1 Easy
Ab Wheel - 2x20
1 Legged Calf - 2x20
Notes - Almost no quad pain tonight, and while I stated that wouldn't venture above 275 for a while, I wanted to continue to test my theory that strength will come back on lower intensities, or that strength can be built there. The 405 was stupid easy. I haven't loaded the bar more than to 275 for over a month now.
Again, just more fuel for the fire that lower intensities can build or bring back strength very rapidly.
Leg Ext -
25x20
50x20
75x20
100x20
75x20
50x20
25x20
These are awful. I am starting to hate them.
Front Squats -
225x5,5
275x5,5,5
315x5
365x2
405x1 Easy
Ab Wheel - 2x20
1 Legged Calf - 2x20
Notes - Almost no quad pain tonight, and while I stated that wouldn't venture above 275 for a while, I wanted to continue to test my theory that strength will come back on lower intensities, or that strength can be built there. The 405 was stupid easy. I haven't loaded the bar more than to 275 for over a month now.
Again, just more fuel for the fire that lower intensities can build or bring back strength very rapidly.
Freakin awesome testimonial......
Hi Paul
Not sure what the average demographic of your readership/blog followers is, but I'm guessing I'm not it. After reading an article posted on the Crossfit blog where I was training at the time, about a woman who basically got off the couch to set power lifting records. I thought...hang on, I can lift nearly that...and I really wanted to. So, I cancelled my Crossfit membership and sought out a power lifting club.
6 months of training and 2 meets under my belt, one just this weekend. For this latest cycle our coach followed your template. I also read your blog (and SLL), and was mighty glad I did as the context of that program seemed to get lost on some people in the gym who were just following their 5,4,3,2,1,1,1 template.
I am 40 years old, so for me, staying in the game for as long as I choose to is key. I read your stuff, got my coach to decrease my maxes, did a shit load of things like front squats and presses after my first meet. I added to my back squat in 2.5# and 5# increments because it felt right, and I need to know I have "earned" bigger jumps.
Not sure what the average demographic of your readership/blog followers is, but I'm guessing I'm not it. After reading an article posted on the Crossfit blog where I was training at the time, about a woman who basically got off the couch to set power lifting records. I thought...hang on, I can lift nearly that...and I really wanted to. So, I cancelled my Crossfit membership and sought out a power lifting club.
6 months of training and 2 meets under my belt, one just this weekend. For this latest cycle our coach followed your template. I also read your blog (and SLL), and was mighty glad I did as the context of that program seemed to get lost on some people in the gym who were just following their 5,4,3,2,1,1,1 template.
I am 40 years old, so for me, staying in the game for as long as I choose to is key. I read your stuff, got my coach to decrease my maxes, did a shit load of things like front squats and presses after my first meet. I added to my back squat in 2.5# and 5# increments because it felt right, and I need to know I have "earned" bigger jumps.
Going into this meet, I knew exactly which lifts were in the bag, and which were 50/50 and it had NOTHING to do with what I had lifted in the gym, on a good day, only doing that lift and not the other 2, with my fave tunes on etc etc etc. And I was right, which means you were right!
Gym maxes actually meant jack shit on the day, and whilst a few of my club mates were totally bummed about this, I kind of expected it. In fact I had a meet where the result (good) was better than my performance (which was not great as following your program I added quite a bit of muscle but I foolishly chose not to go up a weight class and drained myself out in meet week).
So - just a shout out to say keep up the good work, looking forward to reading your new stuff, and keep on keeping everyone honest!
Best wishes, happy holidays etc, Jo Welsh
USAPL NJ State - 1st place
USAPL NE Regionals, 3rd place Open, 1st place Masters.
So - just a shout out to say keep up the good work, looking forward to reading your new stuff, and keep on keeping everyone honest!
Best wishes, happy holidays etc, Jo Welsh
USAPL NJ State - 1st place
USAPL NE Regionals, 3rd place Open, 1st place Masters.
My response -
If you want to look at my program, as it is laid out on paper or on a spreadsheet, and run with it, it will work. If you do not understand the philosophies behind making those numbers work, your progress will not be as optimal.
Jo, GETS IT.
A few months ago I trained Chris Smith for the 100% Raw Worlds. Chris argued about how light we were programming and how things felt. I told him to trust in the process.
What happened?
4 PR's (squat, bench, dead, and total) and 4 world records for him.
Chase Karnes figured it out. He took 2nd place at the North American Nationals because he got it, and I expect he will surpass that easily in just a few weeks.
My "system" is not just numbers on a piece of paper. It's about programming properly, picking the right assistance work, understanding the importance of actually building mass to be stronger between competing, instead of just "maxing out" or doing "max effort" type shit. It's about CRUSHING your programmed weights in week after week.
This is the methods that guys like Coan used. However it's seems to have been totally lost on most people training for strength. I constantly state this but so few get it. Coan's deadlift programming involved doubling his opener. That's what he programmed for! In the meantime, you're programming to actually hit your max in the gym a few weeks out from the meet, then wonder why you aren't good for it at the meet? Even though I've written so many times about how peaking is real, and how once you do expect to start to fall off the cliff shortly after.
You can't be at your strongest year round, no matter what someone else tells you. Steamrolling programmed weights going into a meet set you up for your best possible lifts, and gives you the greatest amount of confidence. I think it's funny how often my guys and gals go 9/9 with PR's up and down, and then I have to hear "well they didn't go heavy enough if they went 9/9". I'm sorry, I should let pro coaches know that if their athletes or teams don't lose they didn't try hard enough. Where this thinking comes from, I don't know.
Programming smart is what nets you progress, doesn't beat you up, and stays with you through every cycle.
This is something I'm going over even more in the new 365 manual. Once people start really understanding how to apply these things they will see huge jumps in strength. Thousands of pounds in just a few weeks! Ok no, not really.
The issue is, everyone wants to constantly demonstrate strength, rather than build it. And believe it or not, building strength, you can train far lighter than you probably have been and get the benefit of not taxing your recovery as much, and save your joints. This is very backwards from how thinking in powerlifting and strength sports has been for a while now (except for strongmen, who get it).
This came just in time for the upcoming year where you can really implement this fully into your programming for the year, and reap the rewards.
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