Another One!

Just another training day for the books. I’ve really been trying to hammer back strength and back thickness for Kyle. For me, I just need to get my strength up in general for my accessory work and develop some speed strength. Kristen trained with us tonight too, her deadlift was looking pretty good with just a little work and she’s taking to new form on the bench.

hang snatch: 135×3, 155×3, 165xmiss This sucked.

conventional deadlift: 315×1, 405×1, 455×1, 505×1, 530×3 PR

log clean: 180×6, 250×6

machine row: 115×8, 125×8, 135×8, 145×8, 3 eccentrics

face pull 30x2x15

one arm pushdown abs: 200×10

Stretched pecs, bis and hip flexors.

Another One!

A Push-Pull Routine For My Homies!

Due to popular demand, I’ve written a push-pull routine for my readers. Here’s the routine:

Day 1 (SETSXREPS)

deadlift 8×5
machine row 8×5
unilateral leg curl 6×3
barbell curl 4×6
one arm face pull 2×12

Day 2
log press 8×5
ssb squat 8×5
skull crusher 8×5
incline barbell press 3×8
short lunge 2×12

Day 3
lat pull 4×8
log clean 4×8
unilateral RDL 2×12
preacher curl 2×12
rev fly 2×12

Day 4

front squat 3×12
close grip bench 4×8
incline db press 2×12
db shoulder 1×25
unilateral leg press 2×20

Now, here’s the rational in general: If you look, the “pull” day has uniformly lower reps, because flexors need fewer reps in general. Conversely, the squat needs higher reps than the deadlift. The four days are also split into two higher rep days and two lower reps days. I’ve included at least one one-limb at a time movement each session for balance and stability. Train three times per week, do the four workouts, then start over. You must do more weight every time! If you’re not adding weight to your sets, you’re doing something wrong. Eat more, sleep more, drink less booze, something. I wouldn’t repeat this for more than 8 weeks total.

Here are the specifics:

Day 1

deadlift 8×5
machine row 8×5
unilateral leg curl 6×3
barbell curl 4×6
one arm face pull 2×12

I would prefer the deadlift be done with a double overhand grip (both palms facing towards you). Try using the hook grip, with the thumb wrapped over the fingers. It would also be best to stand up and reset between every lift (just don’t dawdle!) but you should at least avoid bouncing off the platform. Don’t use a lot of body english on the machine rows. Pause before starting each rep on all the flexor exercises; leg curls, barbell curls, rows, etc.

Day 2
log press 8×5
ssb squat 8×5
skull crusher 8×5
incline barbell press 3×8
short lunge 2×12

Use a strong push with the legs, and then dip your body under the log. Make it a whole body lift. Then slow down the lowering phase of each lift. No need to count, just slow it down. Use narrow or medium stance on the safety bar squats. (If you use the safety bar in Beyer Hall, point the handles away from you, since they’re on backwards.) Try using the 2″ axle (the thick bar) on the skull crushers. Make sure to keep the elbows high. Use a wide grip on the incline barbell press. Your lead foot should be just ahead of your knee on the ground during the short stance lunges; do 12 reps for each leg!

Day 3
lat pull 4×8
log clean 4×8
unilateral RDL 2×12
preacher curl 2×12
rev fly 2×12

You should do pull ups instead of pulldowns if you can do that many. I can show you how to make a cheap belt to hold weight on if you need to add weight to your pull ups. Again, pause on each rep. Try to keep your hips level during the one leg romanian deadlift (standing on the edge of a box may help.) Here’s how to do the log clean:

  1. Step up to the bar with a medium stance.
  2. Pull the bar up your shins, when you get it to your thighs, drop down so the log is sitting in your lap and you’re in a full, deep squat.
  3. Pull the log into our body, keeping your elbows high.
  4. Stand up with the log, keeping your belly pushed out into the log (it gives you a place to rest the log.)
  5. The lift should be mostly a squat, but you can lean back and roll the log up your body to finish.
  6. Set the log down between reps, ie lift it from the ground and lap it each time.

Day 4

front squat 3×12
close grip bench 4×8
incline db press 2×12
db shoulder 1×25
unilateral leg press 2×20

Use a cross-faced grip on the bar (Touch your right thumb to your left shoulder and your left thumb to your right shoulder, imagine that with a bar in your hand.) Put your index fingers about an inch inside the knurling on the bar. You should hit failure around 15-20 on the shoulder press and struggle through your last several reps in a few short mini-sets, just don’t put the bells down until you’re done!

Stretch after the workouts, not before. On pull day stretch your lats and back, bis, calves, glutes, wrist flexors and hip flexors. On push day, stretch your chest, shoulders, tri’s, quads and hip flexors.

If you’re lean (have abs now or have had abs within the last six months) I wouldn’t worry about what you eat. Otherwise, have a protein shake 60-90 minutes before, then take BCAA’s during the workout. Thirty minutes after have a post-workout drink with 50 grams of fast digesting carbs and 30 grams of protein hydrolysates and/or BCAA’s.

There you have it, a whole routine, with nutition reccomendations and everything!

A Push-Pull Routine For My Homies!

Strongman Training, Strong Men Training

I trained with Kyle again today. He decided to do some farmer’s carry and he texted me about it this afternoon, so I had plenty of time to ruminate on it.

hang clean: 135×3, 185×3, 225xmiss, 205×2 I suck at these so bad. I don’t know what the deal is. I’m clearly strong enough, I guess I’m just not fast/powerful enough. More jumping? I don’t know.

low, medium grip safety bar box squat: 150×1, 240×1, 330×1, 380x2x1 These were killer. This was a really low box too, probably three or four fingers below paralell.

axle skull crushers: 90×8, 120×8, 120×10 I don’t think I figured this up right last week. The axle weighs about 70 pounds, so a ten on each side is about 90, not 60 like I think I recorded last time.

farmers walk: 205 per hand 80ft two runs, one run with 255 per hand, then a half a run back when Kyle couldn’t complete. One of the advantages of bodyweight and hand strength over my svelte companion.

That’s it. I should have made Kyle do his stretches and a little extra back work, but I was ready to go home and eat something.

This workout was also fueled by Steven Seagal’s Lightning Bolt energy drink. Drink it, if you dare.

Strongman Training, Strong Men Training

Two For The Price Of One!

Tuesday’s Workout

power snatch from the hang: 135×3, 145×3, 155×3, 185×0 That little bastard Kyle easily snatched this three times. He’s just messing around and tripled 1.1 times his bodyweight.

conventional deadlift: 315×1, 405×1, 455×1, 495×1, 515×1, 520×3 I thought this was 530×3, which is why you shouldn’t let the meathead powerlifter count up his own weights unless you’re only using plates and quarters.

log clean: 180×6, 230×6

machine row: 115×8, 115×8, 135x2x8, 125×8

one arm pushdown abs: 190×10, somethingx10 Again, I wasn’t paying attention and wound up doing a set with some random weight.

Wednesday’s Workout

power jerk: 135×3, 185×3, 205×3, 215×2, 225×2, 135×3

bench press, pinkies two fingers inside the rings: 225×3, 275×1, 295×1, 315×1, 325×1 I got a press and rack command on the singles. Those weights were way too hard. I need to get my bench strength back!

incline dumbbell press: 105x3x8

pullup with straps: bwx6,5,2,2,1 I got my partner to pull me down on the last single so it was an extra hard eccentric

preacher curl: 95×10,1,2 Phil, do you use the inside or outside bends in the ez bar?

lean away laterals: 25×15 My traps were still sore form yesterday, and they were burning after these.

Two For The Price Of One!

GFH Bros!

There are a couple of acronyms in the iron game I really enjoy. One of them is in the motto of this blog: SFW or “smash f!@#$% weights”. Smashing weights is all about hitting big weights or at least bigger weights than you hit the week before, pretty simple stuff.

One of the other acronyms is “GFH” or Get F!@#$% Huge”. GFH is about eating, training hard and not staying concerned about being ripped, cut, swole or whatever else the metros are calling it. Now, I’ve used this admonishment as an excuse to get fatter than I was strong. This was a mistake, more in the way of training than diet as I feel if I had been piling on weight and going for broke (particularly in the squat) than I probably would have been okay, even eating whatever I want.

GFH is what we’re doing when we hit the buffet after training. Train hard, drive yourself into the ground, then refill the tanks.

Where am I going with this? In the spirit of GFH, I found this quote online:

My favourite fantasy is watching me honey stuff himself silly, myaow! untill he’s more than full: drowsy and dizzy, motionless, disarmed, painfully bloated. I cum time after time just fantasizing him stuff his gob with fresh, juicy, fattenning food, opening his pants and shirt as he proceeds, his breath becoming shallow and his face turning red and sweaty from binging, I’d love to hold him but I stay away and just watch him stunned, loving him to the bits! Ummm.

Sounds like good buffet company right?. However, given the place I found it it makes me wonder. Apparently there are people out there who want to get hella fat and other people who get off on making them that way. It takes all kinds.

I wouldn’t mind finding a good lookin’ gal who wants to watch me destroy a local buffet and then jump my bones while I make struggling, anguished gyrations underneath her, her hands perched on my distended abdomen… but I digress.

Kind of reminds me of the “bear lovers” who get off on jacked, fat powerlifters.

GFH Bros!

Full Court Pressing

So, I needed a way to work “press” into the title of this blog, and this is what I got. Got a lot of good pressing done today, again worked out with our 165er and am surprised at his strength on the accessory lifts. We did a little work looking at his mobility in internal/external rotation and activating his subscapularis, which I’m hopeful will help get his bench moving.

power jerk: 135×3, 185×3, 205×3

2-board press: 225×3, 275×2, 315×3, 335×3, 355xmiss

low incline dumbbell press: 100x3x8

pullup with straps: bwx5,4,3,3,2,1,1 with long eccentrics/isometrics on the single

lean away lateral raise: 25x2x10 These were killer!

preacher curl: 95×6, 75x2x10, then three reps of power curl with l-o-n-g eccentrics These sucked because my forearms where still hurting from the lean aways and pull ups.

I felt like I should have done something else. I don’t like only doing one upper body day a week, so I’ll think of something not too taxing to throw in next time or maybe I’ll just call it good with all the extra pushups I’m doing. I wanted to do a Tabata interval afterwards but my teammate was in a hurry to get to the buffet and I think his work capacity is lacking right now. Besides, he was my ride, so I didn’t want to make him wait on me, Diva that I am.

Full Court Pressing

Damn It Feels Good To Be A Gangsta

I got to train with my 165er teammate tonight, and he’s every bit as strong as I am on all the rep/accessory work, as sad as that is.

hang snatch: 135x3x3

conv. deadlift: 315×1, 405×1, 455×1, 495×1, 525×1, 545×1 This last single was slow, but it was a gym PR. I laughed contemptuously when I got this bad boy locked out, just to let it know who’s boss.

log clean: 180×1, 230×3, 280x2x1

machine row: 90×8, 115x2x8, 135×8, 115×8

one leg RDL on box: 25lb db’sx2x10 These sucked. I can definitely tell I have a bilateral discrepancy in my hips somewhere.

This was a good training session, I love being able to train with the team, and I feel like trying to follow DC over the summer taught me some valuable lessons. I’m gunning for that 1500lb total in October!

Damn It Feels Good To Be A Gangsta