Training today - 8/9/07

Sumo DL - 405 x 5,5,5,5,5
Bench - 315 x 1+, 1

Sumo DL actually felt very good and I will post tomorrow or Saturday on my plan for the last 9 weeks leading into the AAU Worlds meet in Orlando.

Answers to Rick' questions on not "warming up":

Rick had some great questions that I felt we could pull out into a post for everyone and to continue the discussion.

Rick laid out his warm up or build up for his squats - which is 13 sets into it before his working weights. Now I know Rick a bit and know that he is coming back into PL after some injuries and time off and he is strong as hell - hitting 700+ in the squat and 600+ in the DL. Rick knows what he is doing for himself.

"do 1000 pound squatters perform more of a build up" -
Well here is Ed Coan's build up for his squat workout with a working weight of 850+ (From COAN - The Man, The Myth, The Method by Marty Gallagher)
135 x 10
255 x 8
455 x 5
550 x 3
655 x 3
745 x 1
805 x 1
top set of 850 x 5

So we see some pretty big jumps - average of over 100# jumps between weights. No mention of what gear Ed was using but he progressed in his gear over his 12-16 week cycles so it may be similar to Rick's progression.

In the end it is all in what you have trained yourself to do - I have trained myself to take some pretty big jumps in weight on my way up to my work sets - But everyone has to do what is right for them. But less time under stress (even very low %1rm) is less stress on the joints and system.

"isn't there just more wear and tear - pain - stiffness - from more years in PL - does handling these kinds of weights wear you down over time" (I am paraphrasing so if I am incorrect let me know)

Pushing to the limits in any activity is not usually considered a good "health plan" - As Rif says - If you push for your limits - you will find them!
So yes - over the years and constantly grinding out maximal lift after maximal lift will take a toll on the body. Endurance cycling and running is well known for causing all sorts of injuries and medical problems as well.

However - I think a good program of Joint Mobility (Z-health), Foam roller and other Soft tissue techniques (massage, NMT, ART, etc...), recovery techniques (yoga, legs up wall pose and inversions especially, breathing, contrast bath/showers and proper nutrition) AND the biggest one - Not Pushing through and into PAIN - taking a step back instead of pushing through is the better course.

That last one may get me kicked "out of the PL club house" - but there it is! Training through injury pain is not wise but almost everyone does it.
I have been injured (back surgery anyone) and don't want it again - so I respect my limits and my body.

These health and recovery techniques will add years to a training career and help to prevent or mitigate the "inevitable" issues of being a competitive athlete.

At least this is where I stand on the subject now as a 36 year old lifter and someone who wants to accomplish my goals in powerlifting and then move on to other pursuits.

Video of 315 x 1+ Bench press today -

1+ because I had a bit of help on the 2nd rep and only get credit for the 1st one.
Bench was raw - no shirt.

First rep felt very solid and easy.

Build up sets...or How to not "warm up" for lifting...

I do not "warm up" for my lifting - after a couple of bodyweight mobility squats I perform a build up to my work sets.

No I am not crazy (much) and I do this for a good reason...I am not after a "workout" I am after results...too much of a "warm up" becomes a whole other workout in my opinion.

And keep in mind that I am performing some sort of Z-health drills, foam roller, stretch/mobility work everyday (Yes - this is quickly becoming Z alone but you have to work with what you have) - so I am loose already (so to speak).

So this is how a typical squat day will go...
The build up for yesterday's workout - first work set @ 445
Bodyweight mobility squats x 1 or 2
Empty bar x 3-5
135 x 3-5
225 x 3-5
315 x 3-4
405 x 2 (add belt)
First work set

For last Thursday's training with a first work set of 495...
BW mobility squats x 1
empty bar x 3-5
135 x 3-5
225 x 3-5
315 x 3-5
405 x 1 (add belt)
455 x 1
First work set - 495 x 2

The build up sets are simply to get my groove and prepare my neurological system for the load - true my muscles, joints, etc... are "working" to handle the load but I look at the build up sets as a neuro prep.
(And I rest a LOT between sets.)

If you are 1/2 an hour into your training before you are "loose" enough to get under the bar or you have doubled my volume in your "warm up" - you might want to ask yourself why you need a workout to get ready for your workout.

Powerlifters especially mistake stiffness for stability and accept loosing range of motion and freedom of motion as inevitable results of the training - and the "tighter" they are the better they can handle the load. And everyday trainees begin to accept loss of function and mobility are the result of aging etc...
I strongly disagree!

If you cannot move freely or efficiently you have a problem with your program - period!
And taking 1/2 your training time just to "oil" the joints enough to train is an indicator that you need to step back and re-evaluate what you doing.

So there you have bit of a long winded explanation of how I build up to my work sets.

Training today - 8/06/07...

Squats 445 x 4 (belt only), 455 x 4, 4 (belt and wraps)

And that was all I had time for - the squat program called for 435 today so you can see I continue to modify the program and bump where I can and performing the first sets belt only (the program calls for wraps on all sets after the second cycle).
The last three week cycle will be interesting - looking at some of the numbers coming up I will be challenged to keep performing the first set with the belt only - but that is what makes all of this so much fun!

Geoff has had some great posts recently on Z Health so check out his blog (link on the right)

Rif continues to pump out great stuff - with his recent "clients are not some other species of human with a different physiology" talk - remember if you are bored with your routine it isn't heavy enough. Check his blog on the right...

Aaron Friday had a good post a few days ago on some money related issues - very timely in this volatile market and times - link on Rif's blog....

I will be on a phone interview with Zach Even-Esh tomorrow so that will be interesting - I am really looking forward to speaking with Zach.

As I begin to study and practice Z in preparation for Sept I am finding some interesting stuff - movements that I feel should be smooth that are not and just standing in neutral stance with out my quads contracting takes some effort. This is very interesting stuff.

Training today - 8/2/2007

Squats - 495 x 2 (belt only), 505 x 1, 1 (belt and wraps)

KB MP 40 kg x 2, 2

Pull-ups +45# x 5, 5

Swings 40 kg x 5 sets of 10 reps (two arm, Alternating, Left, Right, side stepping)

Very nice to take my previous max and double it!

Feeling good - And - a big decision today...

I am registered for the R-phase Z-health certification in Durham, NC - Sept 17-22 - 6 days of 9am-6pm training in R-phase.

Guess I was thirsty and wanted some kool-aide!! ;)

Video of 495 x 2 - belt only squats

Core - continued...

Gentlemen - i hope you don't mind me bringing this out to another blog post but I think this is certainly important enough to continue here...

Franz - Thank you for the info and the article reference...
http://www.michaelboyle.biz/joomla/dmdocuments/defending_the_sagital_plane.pdf

And Thank you Keats for dropping by and adding to the discussion...
Keats Snideman CSCS, LMT, NMT said...
Hey Franz, thanks for the plug for the article I wrote!

I think most coaches in the know are probably saying the same thing; the primary torque/strenth producers are the hips/thighs. The lower back and trunk should only serve as a conduit for transfering force through to the extremities.

Some mobility and light strengthening exercise should be performed for maintaining adequate lumbar rotation however. Since rotation is very important to specific life and sporting situations, it is better to focus on teaching people to twist through the thoracic spine, as this is where rotation occurs much more easily.

Geoff Neupert said...
Brett--I think I need to clarify even further: since load can be velocity dominant or force dominant, the context in which I was speaking was force dominant. Of course the spine--all of it, must be able to move under the load of velocity and still protect the spinal cord. Failing to train the body to handle these movements is setting up for an injury.

That being said, mobility work should be trained first then loaded either through velocity or load second.

Geoff,
I find myself working very basic core activation and timing drills with my clients and cueing Long Spine and that is where most of my perspective is coming from as far as basic "core" issues.
Ensuring optimal mobility and optimal stability is the ultimate goal and must be determined by the goal activities and stresses that the individual will be facing. So once the basics (mobility and bracing) are dialed in - then attack the movements and demands specific to the goals (force and/or velocity).

And Keats' points about thoracic spine rotation are key as most see the t-spine as an immobile area. As Geoff said - the spine - all of it - must be able to move under both stresses. And it must produce the segmental stability to protect.

BTW - Sounds like you had a great time at the Z health seminar.

I break it down between - Core Activation, Core Timing, and then get to Core "training" (overhead work anyone??, planks, roll-outs etc...). Comments....

Training today - 7-30...

Squats w/ doubled monster mini bands - 315 x 2,2,2,2,2
(secured these around some Dumbbell handles and added several inches of band tension vs. my regular squat rack pin set up)

Bench - all reps Paused - 275 x 3,3,3

DL 475 x 2,2,2

Squats felt good and that added band tension is loads of fun.
Bench - felt good - came out of all pauses with speed.
DL - found my groove again - need to pull every now and then - been too long from the DL.

Thursday will be heavy squats and I am already starting to look forward to it!

Training today -

Squats - 465 x 3 (belt only), 475 x 3, 3 (belt and wraps)
Bench with Doubled Monster Mini bands (each rep paused) 185 x 3,3,3,3,3
DL - 445 x 2, 495 x 1, 1, 445 x 1

I am amazed at the impact of Monday's workout. Very sore yesterday and today - which made today's squats VERY fun! Squatting on "not quite recovered yet legs" is a treat.
Bench felt good and pausing on each rep was fun - thanks Rick.
DL was a bit rough after not having pulled in a while and some "heavy" squats on "not quite recovered legs" - but still pretty good.

Thats it - I will have some more tomorrow as I have several thoughts floating around in my head.

Function of the Core....

Geoff Neupert proposed this for the function of the core: 1. Produce non-compressible cyclinder to protect the spine against external load; 2. TRANSMIT force via rotation, etc.

I countered with the idea that I feel the job of the core is to prevent rotation/movement not produce movement.

Then Geoff and I spent some time on the phone and discovered that we were a lot closer on things than these two statements would appear.

When you get into a debate of semantics and internet one dimensional statements a lot can get lost in the process.

Geoff pointed out that the lumbar spine can and should rotate as it is designed to do and should do as a part of normal movement. And I agree (except under load - which we both agreed to) But it should not move beyond those norms and should be a part of the power, movement, and transition of energy from the hips. Very rarely are we in a situation where the spine should "create" movement independent from the hips.

Maintaining "long spine" (it really isn't any more complicated than it sounds - pretend there is a string through your spine out the top of your head and someone is trying to pick you up by the string) is a key we both felt was very important to core activation and function.

So we ended up being far closer and agreeing on this but if you look at the internet conversation it appears different.

Continuing the discussion...

Rick and Geoff (I will hit Geoff's comments tomorrow) have had some great comments and questions and I wanted to continue the discussions...

Rick had asked about individual variances in program design and the fact that some people can handle much greater workloads than others. And all I can say is yes.
Individual variation is a huge factor but instead of wondering where that variation lies I would recommend beginning a program at the low volume I recommended and building slowly from there until you find "the sweet spot". This can result in a little bit of a porridge discussion (too hot, too cold, just right for those of you not getting the analogy).
You will more than likely build the volume to a "too hot" level (too much work - decrease in performance) - then back off to a too cold level (not enough work - no real progress) and then find the "just right" level - (right amount of work and continued progress).

Expanding on this - I recommend a base of low volume strength training - but I implement "volume" routines a couple of times a year such as the squat cycle I am on now and the RSR (russian squat routine for my deadlift in the past) - the issue comes when you never step down from the "peaking" or volume routine. That is when you are looking for trouble.

Most people I talk to are amazed that I squat 2 x a week - so there we get into a discussion of where your max and your training level are for you. If your max is 1000 in the squat then I would expect you to be able to knock reps with 500 any day of the week and twice on Sunday. If your max is 1000 and you try to keep pushing 900 around you are headed for a fall.

So planned periods of higher volume based off of and returning to a lower volume base is the way to look at it. And people do train themselves to handle sick workloads but I prefer to find out how little I can do and still make progress.

And -

We also get into individual diet, sleep and recovery habits - Proper nutrition and 8+ hours of sleep a night are said to help with recovery (not that I would know anything about that!). So stress from commuting, work, family, money, etc....all zap recovery ability and have to be taken into account. It is the rare individual that can commit their life to the demands of optimal recovery and survive some of the training protocols out there.

So - Combine life, recovery and training and see where things balance out and you can never remove the x-factor of the genetic marvel who comes along and can just do things others cannot.

Squats Good - Bench Bad...

Squats - 425 x 5 (belt only), 445 x 5, 5, 5 (belt and wraps)

Bench - 315 x 1

Squats Good - Groove was good and deep - bar felt light. The program called for 415 x 4 sets of 5 reps today but decided to modify it in my way (which I have been doing all along).

Bench Bad - Just wasn't feeling it today...no groove on my bench and probably still feeling the bands from last monday and I had to take an Imodium today due to some stomach issues. Some days are like that...

I had pulled my right quad last Monday after attempting a sprint with some high school kids I am working with and took it very easy on it last week with lots of ice sessions - didn't feel it at all during the squats. Dodged a bullet I think.

Overall - all is well.

A follow up to the Michael Boyle article...

After reading through the article a few more time and reading the discussion that followed on T-Nation I have a few points to add to the discussion.

Volume - Boyle alludes to the fact that most routines include too much volume and I agree. Some people went nuts but as I am more convinced that reading comprehension is at a very low level for some people it seems people are not getting the point.
The point is that for basic STRENGTH training needs a low volume is all that is required. Note that I emphasize strength training because people are trying to use strength training for conditioning - and they need to stop it!

One of my favorite sayings is "I am after results - not a workout." Strength training is about getting stronger - Period. And I prefer to find a "minimal" level of time and work to accomplish this. "To eliminate the excess" as Bruce Lee said - So I Squat, I Bench, and I Deadlift.
My only variety is in adding jumpstretch bands and manipulating intensity and total # of reps. And I rest a LOT more than I used to - as the weight gets heavy you need to rest more.

So people get confused because they want to leave the gym having had a "workout" - get over it if Strength is your goal. 2x5, 3x3, 6x1 can and should form the base of a strength training program. 5x5 is as high as I would go on volume.

Later in the article Boyle points to the fact that work capacity is where "conditioning" should be focused. And I agree. Kettlebell, sprints, intervals, jumprope, burpee (and other bodyweight drills), and sport skill drills can be mixed as needed to address conditioning and the need to have experienced a "work out". Also of note here is that "Sport Specific" conditioning can and should refer to "work capacity" training made specific to the work:rest ratio of the goal activity. Period.
The weight room is not for "conditioning".

The exception to this rant - Kettlebell, barbell and bodyweight combos for fat loss - you can create combos with "lighter" weight and little rest that are very effective for weight loss (see Cosgrove, Ballentine etc... for details) - BUT these are not strength training - they are weight loss combos - BIG difference.

My solution - focus on the big 3 (squat, bench, deadlift) for strength and then focus on KB swings, snatches, high pulls for conditioning. That's it.

Abdominal issues:
McGill is continuing to gain popularity - This is a good thing!
Boyle now likes the Full Contact Twist (or variations there of) and didn't even know it. See Pavel's Bullet Proof Abs for details.
Planks, roll-outs (performed correctly) and Full contact twist - look no further when combined with your squatting and deadlifting.
And further confirmation that the roll of the "Core" is to prevent rotation and movement - NOT produce it.

And just as Gray Cook voiced frustration with the "functional training" crowd - Coach Boyle does the same and for pretty much exactly the same reasons - 1) light weights waved around in anything but "functional" patterns and 2) a lack of actual strength training.
Somewhere along the way we forgot that strength is a good thing - As long as movement skill is maintained and/or enhanced.

Great stuff...

Great Michael Boyle article over at T-nation...

http://www.t-nation.com/readArticle.do?id=1652867

One of the things I admire about Boyle is his willingness to re-evaluate and progress his position on training and his beliefs based on his current information and experience. Others have their opinion and do not want to be confused with the facts.

Do I agree 100% with Boyle - no - but I don't have to and the fact that I don't always agree with him but still read everything I can that he writes should demonstrate the level of respect I have for him. Disagreement is good. Coach Boyle is very smart and has logged some serious hours training athletes and individuals of all levels. There is much to be learned from him.


Enjoy

Training today....

Squats 425 x 4 (belt only), 445 x 4, 4 (belt and wraps)
Bench with Doubled Monster Mini Bands
225 x1, 245 x 2, 235 x 2, 225 x 2, 185 x 2,2 (paused)

Felt good today - I am hitting the first set as called for in the squat program with belt only and then adding some weight and hitting the remainder of the sets with the wraps - seems to be working out well.
And by the end of each three week cycle I am ready for the extra days off.
Bench felt good - heaviest I've gone on band benches and with the heavier bands.

Otherwise - still trying to simplify my life.

A new email address:

In an effort to simplify my life and increase my effectiveness and productivity I will be eliminating my multiple email accounts and reducing them to one account that I will check once per day.

The new email address is:
appliedstrength@gmail.com

Please make any necessary changes to your address books etc... and Thank you for assisting me in this effort to simplify my life.

Video of 475 x 2 Squats with belt only - felt very good.

Training today:
Squats 475 x 2 (belt only), 495 x 2,2 (belt and wraps)

Build up: Bar x 5, 135 x 4, 225 x 3, 315 x 3, 405 x 2, 445 x 1 - work sets...

And called it a day - Fun to hit some doubles with my previous max!

And here is a link to the other vid of 495 x 2 with belt and wraps...

http://www.youtube.com/watch?v=KMsrhBGUxAs

Just a bit to think about:

Life is not a zero sum game.

Meaning - some people view life and success as one pie (a finite amount of resources and opportunity to go around) - and this means that if some one has a bigger slice than I have to have a smaller slice.

I choose to view life as a world with many pies (opportunities for success and resources) of many sizes.

Do not fear competition and someone having a "bigger slice of the pie" - we can all create our own success and have lots of pie.

Goofy but it gets the point across.

Here is a quick picture of Kentuck Knob - another Frank Lloyd Wright house here in PA - I have to say I am amazed by his designs and creations. You have to see them to believe them. The terrace and the hexagonal designs on the house are amazing.

Quick training today:

Squats with doubled over Monster Mini bands
315 x 2,2,2,2

Bench with doubled over Monster Mini bands
225 x 2,2,2

Had to get it done today but all felt good - the set up was bit different as I was in a different gym from my usual place. So the bands were about 8-10" further down and added a LOT more tension on the squat - but it felt good.

Squats and 3 hours sleep...

Due to some neighbors partying until Midnight I got about 3 hours of sleep last night - just perfect for a heavy squat workout!

Squats - 455 x 3 (belt only), 3 (belt and knee wraps), 465 x 3 (belt and knee wraps
335 x 3 paused no belt or wraps

And that was it - Quick and fun!

Wraps were a little better today - as I figure them out I suspect they will provide a pretty big bump but right now I am keeping them moderate to loose.

Overall - with 3 hours sleep and a fairly busy day - I will take it.

Happy Independence Day!!

Enjoy the 4th of July - Have a fun and safe holiday!

Training Yesterday and Today and something new...

Today - July 2
Squats 405 x 5, add knee wraps x 5
425 x 5,5 with knee wraps
315 x 5 paused

Bench 315 x 1+, 1+, 1+

First session with the knee wraps - very odd.
Bench was singles at 315 with a forced rep after each single.

Yesterday - July 01
Sunday - Mow lawn for warm up
40kg KB for all drills except the pistols
Windmill x 3 r+L
MP 3 sets of 2 reps r+L
One arm row 3 x 5 r+L
SLDL 3 x 5 r+L
Pistols 8kg KB x 3 x 3 r+L
Snatches 4 sets of 3 reps each arm

Basically ran out of time but did enjoy the KB work - really need to keep this up for balance in the routine.


The knee wraps were very odd - not sure how they are going to affect my form but did feel good enough to go 20# heavier on my sets of 5. I am going to try to continue to do the first set of each workout without wraps to maintain the feel.

Getting started into the FMS...

Start with Athletic Body in Balance by Gray Cook -this book will lay the philosophical basis for screening and introduce you to the self screen.
Then the Advanced Functional Movement Screening DVD set will run you through the seven tests, how to score them and how to implement Corrective drills.
The testing kit makes it easy to perform the tests on clients or groups so it would be a good investment.
The poster set is meant as a handy reference guide to testing, stick work and corrective drills for the seven tests. (Lots of information here)

Hopefully that will answer some questions re: which materials to look into for the FMS.
Please let me know if you need any additional information.

FMS information...

After my presentation at the RKC Level 2 this weekend there was a great deal of interest in the full day and a half FMS workshop so here is some information on the coming trainings...
Indianapolis, IN July 20-21
Boston, MA August 24-25
Phone registration - 800-556-7464
www.performbetter.com/seminars

RKC Level 2 - Wrap-up...
What a great weekend! Pavel lead the show off on Friday with a detailed teaching of the 5 Level 2 drills and continues to amaze me with the depth of knowledge and techniques he has available.
I had the first half of the day on Saturday and presented a 2 hour lecture on the Functional Movement Screen and some neurological based strength training information. This was followed by a 2 hour practical section where the attendees were able to learn some immediately applicable screening and corrective strategies.
Kenneth Jay presented a great talk on cardiovascular adaptations to KB exercise and how to maximize the cardiovascular effects of KB training. Then the attendees had a practical demonstration of the theory. ;)
Sunday got off to a start with a wonderful presentation by Andrea DuCane on working with deconditioned populations. Great tips and techniques for starting off in a very basic manner and progressing to more advanced moves.
Rif followed with a talk on length/tension relationships - what they mean and how to find them and how to address them (foam roller and other techniques). Staying "neutral" and plumb is so key.

All in all there was a huge mountain of information provided the attendees and I was very happy to be a part of it. The attnedees themselves were great - Wonderful to see familiar faces again and spend time with old and new friends.

Held hostage by NWA and the end of the second - three week squat cycle...

NWA was kind enough to cancel my flight home last night and leave me stranded in Minneapolis over night costing me another vacation day and missed appointments - I have a hard time believing that there wasn't any way to get me home last night but they were unable to find an option. "Schedule change" - they said - Well my schedule didn't change! Travel really sucks at times!

But they finally did get me home this afternoon and I was able to fit in some training:

Squats 405 x 4,4,4,4,4

Bench with doubled over Monster Mini bands - 225 x 2,2,2,2,2

This was the end of the second- three week squat cycle and now the knee wraps go on and the weights get a bit heavier - should be fun!

I will be returning emails and phone calls tomorrow - time to eat and sleep.

Training today:

Squats 455 x 2,2,2,2

And that was it! Really feeling the lack of sleep, a very busy schedule and a really bad telephone book tear today.

A friend of mine wanted to see a telephone book tear so I grabbed one from home and decided to have a go at it - well it turned out to be a toughie and I had a fight on my hands. Took a good bit out of me and I was already feeling the band squats from Monday and such... so it made the squats today all that much more interesting.

But it went pretty well - as soon as the video is uploaded to youtube I will post it here (one set of 2 at 455).

Off to the RKC Level 2 tomorrow - will post if I can but probably going to be a very busy time.

Have a great weekend

Video of 455 x 2 squats - belt only:

Pics of my Band squat set up and today's training:

Squats 365 + doubled over mini bands x 2,2,2,2,2
Bench 325 x 1, 315 x 1+(negative and assisted concentric)

Pressed for time and that is all I could fit in - 325 wasn't pretty (drifted back a bit far but was an OK rep) - the first rep at 315 felt very good.
Squats - on the squat cycle I am on it called for 365 x 4 sets of 6 reps but I changed it to a band squat day and will be keeping the bands in on this day of the three week cycles.

Recovery and Sleep and Bands...

I finally logged some serious sleep time on Saturday night into Sunday and then gave it all back last night while trying to finish some DVD editing and preparations for the week ahead. My inability to say no and ending up taking on every project that comes across my table doesn't mix well with trying to have a "life" and spend time with loved ones and friends. Which means I will be turning down projects and opportunities in the future and seeking a better balance for my professional and personal lives.

Bands - I have been asked - "what is the point of training with bands?" What do they do for you? Well in the most simple terms they are a form of compensatory acceleration training but also much more. The band (when set to add resistance) is trying to pull you into the ground on the eccentric portion of the lift and then you have to turn around and "beat" the band to the top of the movement on the concentric portion of the lift.
It is a method of increasing the tension, speed and difficulty of a lift without increasing the bar weight. But working against the band certainly ends up increasing poundage on the lift.
For me it has dialed in and improved my squat form and speed from un-racking the weight to completion of the lift and the same for the bench (overloading lock-out and keeping me driving into the bar).
There are probably more scientific explanations about force vectors and variable resistance over ranges of the movement but I simply like to think of the band trying to crush me on the way down and having to "beat" the band back to lockout. It places you under increased tension while having to produce more bar speed - two very good things!

Basically - get some bands and use them. If things go well I will post some pics of my band squat set up later today.

Training today:

Squats - 425 x 3,3,3,3,3

DL with doubled mini bands - 315 x 2,2,2,2,2

And called it a day - still feeling the 5x5 on Monday and a lack of sleep is making this weeks training a little tougher than it should be. DL with the bands was interesting - I doubled them around a 100# plate and then took the two strands of the band over the bar outside of the weights (I'll try to get a pic next time) - felt pretty good - just gotta play around with it.

Otherwise - I'm doing well. Just need some sleep.

Squat breath vs. Deadlift breath...

During my deadlifts last week I realized that I had confused my breathing set up from my squat to my deadlift - not a great idea. But these are the things that happen when you don't practice a lift consistently enough.

For squats - since the bar is held across the back above the center of gravity - setting the upper back and wedging the chest underneath the bar is so important and there is a different breathing set up for this. The breath is initially deep into the belt but then up into the chest. This is part of the wedge and upper back setting and bar position (low bar). This setting of the breath and upper body assist in taking the load of the bar properly along the spine and provides a stable platform from which you use the legs and hips.

For the Deadlift - since the bar is held in the arms below the center of gravity you want to set the breath low into the diaphragm and belt and "pre-compress" the chest and abdomen to take the load of the bar. This means that when you begin to drive from the legs and hips the already compressed abdomen and chest will "link" up and support the weight that is hanging from the arms and being lifted through the body.

So I had confused my set up breaths and I rushed my set up at the bar by gripping and "dipping - gripping - and ripping" without being fully wedged and prepared for the lift.

This is the concept of Strength as a Skill in action - without practicing a lift or movement you will "lose" parts of that skill. So it is back to the deadlift bar for me! (at least once a week)

A highlight reel from the Danish RKC May 2007 -
Some Kettlebell, Juggling KBs, Bending, Tearing, etc...Loads of fun - Enjoy!

Training today:

First day of the second - three week cycle of the squat routine:

Squat 385 x 5,5,5,5,5

Bench w/ doubled mini bands 225 x 2,2,2,2,2

Squats felt good - and the bands on the bench felt very good. More on the blog soon re: breath set up for the DL vs. the Squat and bands.

Off to the RKC...

Leaving shortly for the June RKC - I will post if I can but back on the grid on Monday for sure.

Enjoy the weekend.

My first DL in a few weeks - quick at the lockout but hey...

Bench and DL today:

Bench with Doubled over Mini bands
205 x 3,3,3,3,3,3

DL worked up to: 495 x 1, 545 x 1, 565 x 0, 495 x 1

Bench felt good - couldn't have done this a few weeks ago - I remember my first band bench day and 205 with the bands felt pretty darn hard for a double - so I am pleased with todays bench. Me thinks the bands are good!
Need to put the DL back in the rotation - felt really good on 545 (which is over 95% of my max) but when I went for a 5# PR after not having deadlifted in quite some time I realized that my set up was bit off (mainly my breath) so I need to groove my DL a bit and be able to ride my squat increases into my DL.

I will post a couple of pics of my band bench set up.

End of the first three week cycle of the Squat Routine...

Squats 385 x 4,4,4,4,4

And called it a day - this is what being lazy over the weekend and lack of sleep will get you!
And I looked back at the squat cycle and realized that I had performed an extra set of squat my last workout - but more is better - right?

Overall feeling very good - just low on energy due to lack of sleep and need to hit the roller and stretching over the weekends and not be such a lazy ass.

A look back through the training log...

A question on the dragondoor.com forum got me thinking about my training log so I decided to take a quick look back through it since I started squatting.

March 29, 2006 - my first squat workout (3 sets of 3 reps @ 315) - What is of note here is that I had not been under the bar to squat since injuring my back during a bad squat attempt in March or April of 2003 which resulted in L5-S1 laminectomy in Sept. of 2003. So stepping back under the bar was a big deal for me.

It is now June 2007 and I am in the midst of a 15 week squat cycle to begin prepping for the AAU World's in October in Orlando, FL. My gym max is 495 (which I am confident is actually a good bit higher at this point) and I am aiming for 525 or so in Orlando.

So in the 14 months since I started squatting (1 to 3 times a week)- I have maybe taken 4 weeks off from the squat. And the only "special" exercise I have implemented for it has been the addition of Jumpstretch Bands (mini bands). Consistency is the key - hard work, cycling of volume and intensity and squatting. My only "gear" has been a PL belt. I have focused on grooving my form and squatting to legal depth on every squat.

I am much stronger as a result of my time under the bar. Thicker and a bit heavier (volume + heavy = weight gain) which may have me looking at competing in the 198's. (But we shall see) My deadlift has climbed without focus on it (we will see where it is this coming Wed or Thursday). And I have discovered that I really love to squat!

If you are not keeping a training journal - you are making a HUGE mistake. Whether on line or in notebooks you must have a record of your efforts.

Another Gem from the DD forum today - SSGlass posted about how an abbreviated program of Clean and Press and Swings was all you needed for your "fitness" routine. And I would mirror this in the PL world - Squat if you want to improve your squat, Bench to improve your bench, and DL to improve your DL - Consistency is the key!

Simple doesn't mean easy!

Training today:

Squats 435 x 2,2,2,2,2

MP 40kg x 2,2,2

Pull-ups 45# x 5, 90# x 2, 70# x 3

I heard the voice of Jack Reape in my head today as I was preparing for my workout - the plan called for 430 - which meant pulling out the 2.5# plates (which Jack has painted pink to discourage their use) - and I thought "I can't do it - what would Jack say?" and decided to run with 435 for today! Thanks Jack - i think ;)

Squats are feeling very solid - today was a bit of a push to hit the heavier session so soon after the band squats on Tuesday but I felt I could do it and needed to get back on schedule.

Recovery this weekend and then squats Monday.

Here is a pic of Falling Water - it simply does not do it justice but you can get an idea.
Brilliant design and a beautiful setting.

Training today...

Squats w/ doubled mini bands 315 x 6,6,6,6
Bench 275 x 1, 315 x 1,1 (hit the pins but completed the rep),1,1
The squat program called for 345 x 4 sets of 6 reps but I decided to change the program a bit to include the band squats since I feel that they are helping my squats.
Bench was good - four singles at 315 is a PR I think- I hit the pins on one rep - I seem to be having a tendency to drift back with my right arm but was able to correct this a bit on the last rep.

A very nice weekend...

Two highlights from this weekend - a visit to Falling Water (the Frank Lloyd Wright designed house) and a visit to the Flight 93 Memorial in Shanksville, Pa.

Falling Water is fantastic. Truly spectacular - I will try to post a picture later. In addition to two Picasso originals, two Vega originals, and few very famous Japanese prints - the house itself is a true work of art. Really has to be seen to be appreciated and I will be going back for more in depth tours.

The Flight 93 Memorial (it is a temporary memorial for now with a completed memorial slated for 2011) was far more powerful than I had expected. The site is very basic right now but filled with memorials, mementos, and emotion. The staff did a great presentation of the events of that tragic day and the 40 lives lost. Wreckage was recovered up to 65 feet in the ground at the impact sight and you can still see the scorched trees. The flight recorder showed that the auto pilot had been reset for Washington DC - How different that already tragic day could have been.

So - some good food, beautiful driving, and powerful sights - a very nice Memorial Day weekend.
I hope yours was great as well.

Back to the squat rack later today for an easy day of squatting.

Memorial Day Weekend...

I will be out of town for some R&R starting later today and will be back on the grid on Monday or Tuesday.

I feel it is important at this time to remember that Memorial Day is a chance to remember those that have paid the ultimate price for our country. A fact which humbles me and makes me very thankful to be an American and to thrive in the opportunities provided me by those individuals.

Enjoy the weekend and have some fun!

"So what experiences prepare someone to be an effective trainer?"

This was the question (an excellent one BTW) from C.Sheridan in response to my "Base of Knowledge" post below. What experiences/qualifications prepare someone to be an effective trainer? Let's dive into that for a bit...

For me - I feel that my Bachelors degree in Sportsmedicine from High Point University in North Carolina and my years as an Athletic Trainer were primarily responsible for my base of knowledge. It gave me a strong foundation in anatomy, physiology, evaluation and rehabilitation of athletic injuries, and teaching and "coaching" experience. Not a bad way to start out.
Next on the education list is a Master's of Science in Rehabilitative Science from Clarion University of Pennsylvania while I was working as a graduate assistant Athletic Trainer. Now I will let you all know that the Rehabilitative Science degree is in Drug and Alcohol Rehabilitation - not physical rehabilitation. What does a drug and alcohol rehab degree have to do with being a personal trainer? Glad you asked - It provided me with a depth of knowledge in human behavior patterns and modification of those patterns. And accomplishing one's goals and actually implementing changes in behavior are intimately connected.

That is the academic stuff - but what is not listed is all of my "non-academic" research study and experimentation. I started reading and experimenting with training myself in junior high and has taken many forms...I have been fat (40" waist), fit, strong, weak (deconditioned), a runner, a bodyweight exercise guy, a weightlifter, a kettlebell guy, a HIT Jedi, a functional training guy, and I have been injured (surgeries etc...) and I have rehabbed myself...

During these years of personal experimentation I have read and studied voraciously - seeking to understand any and all of the techniques I was using on myself and others - a complete list would be too long and boring to go into but needless to say it includes, Pavel, Siff, Verkoshansky, Zatsiorsky, Mentzer, Cosgrove, Cressey, Santana, Cook, McGill and many, many more....

What an academic listing does not cover as well is experience - and I have had a good bit of that.
Beginning as an athletic trainer working with a wide variety of athletes and continuing into my first "fitness" position of running a hospital wellness program. While running this hospital wellness program I worked with people of all conditions - stroke, PParkinson's, joint replacements, elderly, athlete, regular Joe and Jane, heart conditions, cardiac rehab, orthopedic issues of all types, and a few things I am forgetting but you get the idea...

What an academic listing also does not cover is who you have surrounded yourself with and who you can learn from...which is an area where I am very fortunate. Over the years I have had the fortune of meeting, learning from and developing friendships with some of the best in the business. I will not list names and name drop but I have been very fortunate in this area and it is a VERY important area. Your "circle of influence" is a huge part of your personal development due to the honest and professional feedback you can receive that your other friends and family cannot provide you.

So what experiences prepare you to be an effective trainer?
A combination of academic learning, personal experimentation, personal development/research (continuous learning), professional research and experience, and networking/"circle of influence" are all "required".
And this doesn't touch on the "x" factors of personality and intuition.

Does it have to be academic - No - I know people without an ounce of "book smarts" that I would trust to train my family. And I know people with reams of book time that I would not trust to train my dog (if I had one). This is where the ability to apply your knowledge makes all the difference and the x-factors of personality and intuition come into play.

Does it have to be a "certification"? NO - certifications are an indicator - not a guarantee. A certification is the minimum level of knowledge necessary to hold the cert. So it depends on where that minimum level has been set - for the RKC it is set high - for some multiple choice study at home certs - it is set low - it just depends on the group providing the cert.

So the take home advice - Study, read, research, experiment and network - rinse and repeat....

And that is a VERY long winded explanation of what experiences and qualifications prepare someone to be an effective trainer.

Squat cycle Day 2...

Squats 405 x 3,3,3,3,3

MP 40 kg x 1,1,1
Pull-ups +25# x 5,5,5

Felt very solid on the squats - belt at three holes instead of four.

Feeling good

Bench and Upper and some conditioning...

These are hard days for me to get excited about since I am just not a huge bench fan - I love the efficiency of the movement (one big press for the upper body) but just don't like it all that much and as Marty Gallagher put it "You are just not built to bench" - words to listen to.

Bench with doubled mini bands - 185 x 3,3,3,3,3,3,3
Floor Tricep Ext. - 95 x 6, 115 x 4,3,3, 95 x 6
Sternum Pull-ups (bw) x 5,5,5
Alternating sets of Swings and bupees -
40KG swings x 10,10,10,10,10
Burpees x 10,10,10,10,10

I might actually be forgetting some of my workout -which means it wasn't important ;)

Foam roller, stretch and recover today and Squats on Thursday.

15 week Squat cycle begins...

Squats - 365 x 5,5,5,5,5
40KG MP x 1,1,1,1,1
Pull-ups BW x 5,5,5,5,5

I wanted to add in some MP for shoulder health and needed to work some extra bodyweight pull-ups as these have felt a bit off recently. Squats felt great - Thursday will be more interesting.

Base of Knowledge...

I believe that knowledge is not power - Application is power - but you have to have the knowledge base to apply in order to have the power that can result.

Maybe a bit of splitting hairs but I know people with lots of knowledge without the power to apply it who are just as dangerous as those without the knowledge. And I know people with very little knowledge who are all too willing to apply and are very dangerous. Either through it's misapplication or through a lack of - knowledge is an itegral part of any profession.

Why bring this up?

1. My AFPA presentations, 2. A conversation with a client today, 3. Franz Sniderman's blog
1. My AFPA presentations - which went very well and included a great many people actively seeking to expand their knowledge - were interesting because it is a look into the personal training and group exercise industry. During my presentations I include a great deal of information from Stuart McGill, Vladamir Janda, Pavel, and many other current names in the fitness industry (Cressey, Cosgrove, Santana etc...) and when I would ask a room of 100 people if they had heard of McGill or Janda - one or two hands would go up.

The two most important names in back health, training and research and 2% of the crowd had heard of them!

This in my mind reflects a lack of base of knowledge (which at least was filled in this case). But what if they hadn't been there to study?

2. I had a conversation with a client today where he was relating a conversation with an othopedic - the orthopedic was saying that he loved trainers because they send him 50% of his business.

Lovely to hear - and sad but true.
In an unregulated industry where 200 question multiple choice tests are the standard we are bound to run into people who are not really ready to be a part of a profession where people trust you with their health and well-being.

There are 400+ certifying bodies and thousands upon thousands of "certified" trainers - very few with an appropriate base of knowledge. Scary!

3. Franz Sniderman had a blog a couple of entries ago was excellent. He was relating the story of attending a cadaver class and being somewhat surprised by the difference between what he/we think things look like and what they actually look like. Your sciatic nerve is the size of your thumb. Your ulnar nerve is the size of your pinkie. Your Psoas mucle is larger than your forearm. And as Franz discussed - your adductor magnus is huge. And it is hard to understand fascia until you have seen it in place in the body. And Franz already knew his anatomy.
It is just different live than in a book.

And this doesn't even scratch the surface of interactive live anatomy - co-contractions, joint mechanoreceptors, GTO, Joint capsules, neurological factors, psychological factors - all go in to the mix and make living, moving anatomy a whole 'nother ball game.

So the base of knowledge is of great importance and needs to be continually developed.

Jet lag, fatigue and getting things rolling again...

WOW - the past three weeks jumped up and knocked me for a loop! I have been trying to recover and get back on top of things but not quite getting there. I should have scheduled a day off after this travel in order to recover better but figured I'd be good to go - live and learn.

Fatigue is a funny thing - at least this type of fatigue. Once I get up and moving it isn't much of a physical issue - it is a mental fatigue. Like the fact that it just took me three tries to spell "fatigue" correctly! ;)
This is something that only sleep can help with and I haven't been recharging like I should. And my diet has been for crap. Nothing like travel, socializing and mental fatigue to knock you off your path!

So - it is time to quit complaining (I'm sure those of you who know me are really waiting for that day!) and get back to work.

A quick recent discovery - The naked juice drink - Green Machine - lots of great stuff in there and seems to be helping me muddle through this period of bad food and lack of sleep. Can't wait to see if it helps when I am sleeping well and eating well.

Another one - I did some rolling of my feet with a lacrosse ball yesterday - after being reminded of the fascial connection from the feet to everything else in the body - felt good and it seems that the rolling and trigger point work has really helped me get through this travel and work without any aches or pains.

Next week the 15 week squat cycle begins! Fun, fun, fun.... ;)

Travel - Travel - Travel...

I am back off the road - should have been off the road on Saturday but due to a comedy of errors in Myrtle Beach I ended up not getting back home until midday on Sunday. (8+ hours in the MB airport due to late flights, mechanical issues, and a "challenged US Air staff" - fun, fun,fun) So I am road weary and tired but otherwise doing well.

My presentations for the AFPA (American Fitness Professionals and Associates - a group of over 60,000 in 15 countries) went very well. In Myrtle Beach I was presenting on Joint Mobility, Flexibility, Strength training, and the Functional Movement Screen. These were very well received and the atmosphere at both Ocean City and Myrtle Beach was open and it was obvious that those attending were really seeking to continue their education.

One of the highlights of the weekends was getting to meet and spend time around Todd Durkin. Todd is a great individual and great trainer and their is a lot to be learned from him.

Otherwise - I am home for a couple of weeks before a busy June takes me back out on the road again. Travel at this point is a necesarry evil - the allure and "fun" of travel left me long ago and the "excitment" of visiting different cities loses it's luster when you realize that you are in that city to work and provide the best service possible - not sight see. In the end - as it almost always does - it comes down to the people you meet and/or spend time with while traveling and in that regard I am very fortunate.

Quick training today:

Squats - doubled mini bands
315 x 3, 365 x 2, 405 x 2, 365 x 2, 405 x 2, 365 x 2, 405 x 2, 315 x 2 paused

Hammer Strength Row - 135 x 6, 160 x 4, 135 x 6
weight listed is on both sides (Right side 135 and Left side 135)

One Arm push-up x 5, One arm One leg push-up x 3

Off to Myrtle Beach tomorrow - back on the grid on Monday.

Back from the Danish RKC -

The "Danes of Pain" - Tommy, Kenneth and the Denmark crew put on a great weekend.
Well planned and well executed - it was a fantastic weekend!

Team Jones was a collection of 14 Krav Maga instructors and students from Hugary and one Krav Maga instructor from France - only about three that could translate so it made for an interesting weekend of instruction. But we got it done and done well. The base of instructional knowledge that the Krav Maga people brought in made it easy to connect their newer Kettelbell Skill to the established teaching format for Krav Maga. So a bit of non-verbal, simple english and translation and some hands on guiding and they did great.

And the total 56 attendees did great - I am always amazed by the Cert weekend and the experience it provides. Truly amazing.

So - some jet lag and many hours later I am back in Pittsburgh and getting ready to fly off again tomorrow to Myrtle Beach for another AFPA conference. In on Thurday night - present twice on Friday - Twice on Saturday morning - and back in Pittsburgh on Saturday night. Ah - the glamorous life of travel and presenting... ;)

I will hit a quick training session today and then off to the airport tomorrow.

Quick workout today:

Squats - 405 x 2, 455 x 2, 485 x 2, 455 x 2, 405 x 2

Close Grip Bench 225 x 8 sets of 3 reps

A few swings but nothing else of note - 485 x 2 is a PR and a great way to head off to Denmark for the European RKC!

I will be off the Grid until next Tuesday but will be back with a full report.

Off to the AFPA conference in Ocean City, MD

Leaving shortly for the AFPA conference in OC, MD - presenting on the Functional Movement Screen, Joint Mobility, Strength, and Two classes on kettlebells - should be a lot of fun.

Should be off the grid until Monday.

Training today:

Squat w/ doubled over mini bands
alternating sets of 315 and 365
315 x 3, 365 x 2, 315 x 3, 365 x 2, 315 x 3, 365 x 2, 315 x 3

Pull-ups 45# x 3, 70# x 3, 100# x 1, chin x 1
One arm push-ups x 2,2,2 r+L

Swings 32 kg x 20 reps x 5 sets

Felt good today - heavier band squats felt solid.

Training today - Upper

Bench
Raw - build up to 275 x 1, 315 x 1
Bench shirt - Titan F6 - 315 x 2, 365 x 1,1,1,1,1
Raw paused (5+ seconds) 225 x 2

Lying triceps ext - 95 x 5, 105 x 5,5,5

Hammer Strength Row - 135 x 5, 160 x 5, 135 x 5

40 kg Swings x 60

Almost missed one rep on 365 cause it got kicked to my stomach - out of the groove - Never found the groove today in the shirt - must have gotten lucky and had it on perfect the first time last week - I'll keep learning though and the heavy lockouts have got to be good for my raw bench.

Todays training - Squats

Squats 455 x 2,2,2 405 x 2

Swings 24 kg x 10 minutes

Squats felt pretty damn good - felt very good to hit the sets with 455 - a bit of revenge!

From Alwyn's blog yesterday -

By Mike Robertson and Eric Cressey:
"Believe it or not, crunches can actually lead to shoulder, upper back, neck, and elbow/forearm/hand problems over time. Your rectus abdominus runs from the rib cage to the pelvis, so when it contracts during a brunch, it depresses the rib cage. If the rectus abdominus chronically shortens from hundreds of crunches every day, you'll develop a kyphotic posture that, in turn, allows the scapulae to wing out and up, compromising the muscles and nerves of the upper extremities. Therefore, the best rectus abdominus exercises emphasize pure stabilization rather than actual muscle shortening; these exercises can be complemented with reverse crunch variations (external oblique emphasis), as these exercises will posteriorly tilt out pelvis without pulling the rib cage downward."

I want to shout this from the roof tops and scream this a people I see "crunching" for their "core work"!

There is a HUGE difference between Core activation, Core training and abdominal training - Crunches are an example of an abdominal exercise - they are NOT a Core exercise!

Quick extra note:

Check out Alwyn Cosgrove's blog today (link on the right) - great bit of info from Eric Cressey and Mike Robertson.

Especially the info on crunches and the tibialis anterior.

Great stuff.

Todays training - Bench

Bench with doubled mini bands
195 x 2,2,2,2,2 185 x 3,3

Inverted Row +100# x 5,5,5

Pull-ups +45# x 3,3,3

Floor Triceps ext 95# x 5, 115 x 3 negatives, 95# x 5

Swings 32 kg x 10 minutes

Feeling pretty good - swings are kicking my butt a bit but they feel great. Bench felt ok - I really like the tension from the bands and the lockout required.

Rest this weekend and hit the squats on Monday.

Training today:

Squats w/ doubled over mini-bands
315 x 3,3,3,3,3,3,3

Swings 24 kg x 60 (one set)
Windmill 24 kg x 5 r+L

No belt for the first 6 sets of squats - then added the loose belt for the last set.

Squats felt good despite being very sore from Monday's squats and Tuesday's Swings.

Tomorrow - band bench.

Wanted to re-post this here so it can be a handy reference:

This is Prilipin's Chart - considered the gold standard for utilizing volume and intensity in your training:

1RM% / RPS/ OR/ RR
55-65/ 3-6 /24 /18-30
70-75 /3-6 /18 /12-24
80-85/ 2-4 /15 /10-20
90+ /1-2/ 7 /4-10
RPS=Reps per set
OR = Optimum Rep Total per workout
RR = Rep Range per workout

Thanks Randy

Bench Shirt work today - very interesting...

Bench - Titan F6 (44)
315 x 2, 365 x 2, 385 x 0,1, 315 x 2,2,2,2

Bent-row 225 x 5,5,5 underhand x 5,5

Floor Triceps ext. 95# x 5,5,5

Swings 24 kg x 10 min

I am going to be bloodied and bruised from the shirt - very interesting - couldn't get anything to touch - even with 385 I was 2-3" off of my chest - good lock out work - missed one rep at 385 because I was out of the groove. Not a bad first day with the bench shirt.

Squats today:

Felt pretty good today - in my groove (pretty much) and much better.

135 x 5, 225 x 5, 315 x 5,
365 x 3,3,3,3,3,3,3,3,3, 415 x 3, 315 paused x 3

Loose belt (3 notches on the belt) for the 365 squats - depth was good and just tried to have a good training day.

Run your numbers...

Pavel has a line in Power to the People that "...intensity is not a turned around baseball cap (points for the movie reference) - it is a mathmatical formula (% of your 1 rep max - or rep max)". So I decided to sit down and run my numbers:

Bench -
1 rm = 320
70% = 225
75% = 240
80% = 256
85% = 272
90% = 288
95% = 305

Squat-
1 rm = 500
70% = 350
75% = 375
80% = 400
85% = 425
90% = 450
95% = 475

Deadlift-
1 rm = 560
70% = 392
75% = 420
80% = 448
85% = 476
90% = 504
95% = 532

What does all of this mean? That I spend a lot of time at some pretty high percentages. I don't even consider reps below 495 to be worthwhile with my deadlift and I always want to be over 405 in my squat and I work my bench at high %s.

Time to get back to the grand old cycling method and work from low to high on the percentages and high (for me) to low on the volume. This is layed out in very clear detail in Coan's book - classic cycling based on peaking for a meet.

The squat cycle I have planned will take care of the squat and I have a deadlift plan as well and the bench will be restructured to fit.
Stepping back and looking at the numbers instead of perceived exertion is necessary.

Continuing to recover...

Very light stretching and movement today - and while I am fried - CNS and fatigue - I am healthy!

Everything is still where it should be and I feel good - other than fried - but as Jack Reape says: "nothing 5 big meals and 12 hours sleep won't fix"... or words to that effect.

I received and devoured Marty Gallaghers' book - Coan - The Man, The Myth, The Method - required reading for anyone interested in powerlifting or just getting stronger! More on this later.

Todays training...or...Listen better....

Todays training should not have happened.
Squats - 135 x 5, 225 x 5, 315 x 5, 365 x 4, 405 x 2, 455 x 0 - set up for some band squats with 315 and decided better and packed it in and went home - at least my groove felt better.

I should have listened to my body and recognized that my PR set of 5 on the deadlift + grip demo + squats on Monday + last weeks training + coming off of two meets in a row + the addition of jumpstretch bands to my training + increasing my volume on squats and bench to 10 sets or so on some days should have equaled a few days off or at least some 70% work with low volume.

Note to self - Re-read "Easy Strength" from PTPM #2 and apply it to yourself - not just your clients!

So for now - I will be resting until Monday and will be performing some 70% work for the next couple of weeks and sets of KB swings. Then I start my big travel weeks and will be squeezing in workouts when I can and by the end of that I have my next squat cycle scheduled to start in late May.

The sky is falling...or...My joints are doomed...

Yes I did watch Rocky and Bullwinkle as a child ;) But this is a post from the dragondoor.com forum today and thought it was worth re-posting here:

All of the recent talk on aging and joints degrading has me thinking of "the sky is falling" or more appropriately in this case - "my joints are doomed"...

Take a deep breath and relax - this is a similar vein of discussion that people get into when genetics get the blame for everything and hope is lost because it is all predetermined by "genetics".

Siff and Verhoshansky in Supertraining discuss how studies have shown that those joints placed under load are healthier that those not placed under load. In other words - use it or lose it - your body is built for efficiency and it will not expend the energy to maintain something it perceives as "unwanted".

Factors to consider:
We are a sedentary population - yes you may exercise for an hour a day but when walking or weight bearing for less than 8 hours a day your body perceives this as sedentary and it can start to pull back the efforts to maintain the joints. Lesson: Walk and move during the day - desk jobs, commuting, TV, video games etc...are all ways to be very sedentary (even if you "workout")

Nutrition: Fish oils, EFA's and a good diet give your body the building blocks it needs - and Water, Water, Water - do not even start to complain about your joints if you are not taking care of your nutrition.

Trigger points: Trigger points and posture and chronic stress can and will place your joints in a situation where they will take abnormal wear and damage - so learn how to take care of these or work with a professional to take care of these.

Strength matters: Weakness will increase joint misalignment and postural issues - strong, well conditioned muscles are able to support and respond to a joints needs - be strong.

Mileage matters: The more miles on a car - the more maintenence required - we are not much different.

Previous injuries matter: Scar tissue, bad motor patterns from compensation etc...all take their toll - so take care of them.

Move - squat, reach, walk etc... move and bear weight and give your joints a reason to stick around.

Strength train, walk, nutrition, joint mobility and "stretching" (yoga etc... take your pick) - balance your hard style with a soft style of training - Durablity matters.

I run into 25-30 year old people who act like they are ready to be put out to pasture - give me a break - Yes - aging isn't for sissys so do what you need to to stay healthy and vibrant.

Alwyn Cosgrove on t-nation.com

Alwyn has put together a fantastic article on fat loss over on t-nation.com - I highly recommend you check it out.

Other than that I have just been recovering from my training session yesterday - feeling that PR set of 5 yesterday.

Training today - bands and a PR...

Bench with doubled over mini-bands
225 x 2, 205 x 3, 185 x 3,3,3,3,3,3,3,3

Deadlift - worked up to 495 x 5

Inverted Row - +100# x 5,3,5

Grip demo - tear phone book, tear deck of cards, bend 60d nail and Red nail, close #3

Surprised by the 495 x 5 - serious cardio ;) and a nice PR. Bands felt good on the bench - acceleration and lockout - just what I need.

Training Today:

Some days are better than others - after last week's squats I thought my form was set and things were solid - until I got under the bar today and everything felt heavy and out of groove.

Squats - 365 x 3, 405 x 2, 455 x 1,1,1, 405 x 2

Called it a day - squats were deep but not as "good morning" style and in the groove I had last week - and they felt heavy! I hate it when that happens.

Bench tomorrow.

Got my Jumpstretch bands today -

And decided to use them on my squat today - doubled over the bar and attached to the bottom squat rack pin -
135 x 6, 225 x 5, 315 x 3,3,3,3,3,3,3,3,3,3

REALLY like the bands - tons of tension at the top and you have to maintain the tension and accelerate to the top - feels really good!

I am loving the PL journey.

A post on the dragondoor.com forum from today:

This is a response I posted on the dragondoor.com forum today that I felt would be worth re-posting here:

I have noticed over the past several posts that you are obsessed with or focused on aging and its "effects" - it seems you are either looking for someone to say that it is natural to lose function,strength,and "health" at or past a certain age - (bones ossifying etc...) well I have to chime in here and give you an opinion - and you may not like it...

We do not lose anything as we age - we give it away!

Yes there are some physiological changes - a switch over to more collagen than elastin, discs become more solid (not a bad thing by the way), etc...But loss of strength, mobility and "health" are almost always things that we give away.

Will a 60 yr old win in the Olympics - probably not but that does not mean you cannot enjoy vibrant health and strength as you age.

I am 35 and stronger and feeling better than I ever have in my life. Rif is 50 and doing great (dispite high milage joints and previous injuries) - and there are many others that age quite well.

My recommendations -
#1 - Get a hormonal profile done by an "anti-aging" Dr. or endocrinologist - thyroid, testosterone etc...very important!
#2 Nutrition, nutrition, nutrition - water intake, and www.precisionnutrition.com - John Berardi's site
#3 Get screened for asymmetries or imbalances - Athletic Body in Balance by Gray Cook is a great place to start - or work with a personal trainer or coach who can guide you.
#4 Tai Chi or Qigong - breathing techniques and movement skills that will help you release tension and stress (stress can literally be a killer as you age and you must be able to handle it well)
#5 Kettlebells and strength training - appropriate for your "lifting age" and injury history.

This is similar to someone blaming genetics for not being able to accomplish something - there are many things within out control that have far more influence on how we live.

Believe me I mean this in the most positive and encouraging manner - it may be a bit harsh or presented in a "reality check" manner but it is meant to provide you assitance in aging well. My apologies if you are already enacting most of my recommendations or have some medical reason not disclosed here.

What do you think? Do we give it away as we age?

Upper body today:

Bench 225 x 5,5,5,5,5
Pull-up - BW x 10, +45# x 5,5,5
Inverted Row +100# x 3,3,3
Floor Triceps Extension - 95# x 6,6,6

Good upper body work today - took my grip out one finger wider on the bench which felt good. Lots of lats and some extra triceps work - fun stuff.

Training for now will be fun and on my own "instinctive" rotation - we will see how it goes.

Not much else to report for now - very busy getting organized and ready for my travel coming up:
April 27-29 AFPA conference in Ocean City, MD
May 4-6 Danish RKC in Copenhagen
May 11-12 AFPA conference in Myrtle Beach, SC

Then I start another rash of travel in June! Fun stuff!

Squats today:

Went to the gym feeling the need to squat and had a great session - My form today was excellent and I was in the groove. When I am in the groove it is an old style powerlifting "good morning" style squat.
135 x 5, 225 x 5, 315 x 5, 365 x 5, 405 x 3,3,3,3,3 - and the bar just felt empty!

Long discussion on the dragondoor.com forum today about snatch styles - much ado about not much but interesting none the less.

Randy Hauer had a great blog today with some really good Monty Python references and the state of the fitness industry.

Further squat thoughts from the PL meet...

I need a lot more pop at the bottom of my squat. Not necessarily a quicker decent but once I hit the hole I need the "drop and pop" out of the hole. Sounds like I need some light speed squats and squats with the Jumpstretch bands.

Placing my order today for some mini-bands from Jumpstretch.com - these will really help my bench and squat.

Also - I need a far more consistent squat set-up routine so that I am not flustered during a meet and my depth on my squats is always good so I can't watch the judging and let things get into my head.

Back to back meets was not a great idea but it did allow me to get in front of the judges and learn a great deal. Nothing like getting out there and getting "judged" to find out where you are outside of the gym. And - even better - I feel great today.

The journey continues...

My first full PL meet and MANY lessons learned...

Well - some days you get the bull and some days you get the horns - I got the horns yesterday and learned a LOT during my first PL meet. I will try to go through the day and the lessons learned as systematically as possible.

First - Up at 4:30 am to leave the house by 5 am and make the two hour drive to Erie to make weigh-ins by 7 am. Which I did and weighed in at 179 pounds (more on this in a moment). Then breakfast and rules meeting at 8:30 am and lifting started at 9:30 or so.

Squats - I was deep into the second flight and because the first flight consisted of 19 competitors (several children) it took much longer than expected and meant I warmed up too soon for my squats (a theme that continued for the rest of the day) - and here is where the fun began. As I watched the judging I let it get in my head and reduced my opener to 455 - (the judging was strict and inconsistent (not a great combo) where the side judges would disagree on depth and left a lot of doubt for people with where to take their squats- but long story made short - I let it get in my head).
So finally my squats 455 - red lights (didn't wait for the rack command), 455 - two whites, 500 - buried in the hole - I tried to take this deep to avoid any reds and just got stuck in the hole. A MAJOR rookie mistake not waiting for the rack command because I nailed my squat deep and easy but lost it on the rack command and decided to retake my opener so wouldn't bomb out.

Bench - Again - because of the very long first flight I was ready too soon. And the judging was strict with very long pauses. In the rules clinic they were talking about how the bar had to touch the chest and be motionless then a press command would be given. Well the bar had to be dead and buried - then a press command was given and there were very long rack commands - I fully understand the press commands and rack commands but these were excessive (and it is isn't just my whining - many of the other competitors agreed). So my benches - 295 - white lights, 325 - buried, passed on my third - no sense repeating the obvious.

DL - Finally my favorite event and the chance to end the day on a high note! Once again the first flight went long and the forth attempts by the kids made it even longer - but my deadlifts - 500 - 3 whites, 560 - 3 whites, passed on my third.

The Good - a 5# PR on the deadlift and a 1310 total in a very strict meet.
The Bad - very long first flight with forth attempts and kids lifting, somewhat inconsistent judging.
The Ugly - not peaking for a meet, making weight the wrong way, rookie mistakes.

Not peaking for a meet - deciding to do this meet just two weeks ago and the weekend following a push/pull meet was not the best way to "peak" for the meet - just happy to walk away with a small pr on the DL and my first total in a PL meet.
Making weight the wrong way - I hover close to my weight class so I perceive it to be easy to cut a little a few days before the meet but restricted fluids too much and came into the meet very flat. Need to get a good - consistent scale and make weight the smart way since I am so close anyway.
Rookie mistakes -Man I felt like a fool not waiting for the rack command!! Since the judging for depth was already in my head - this just made it tougher and wasted an attempt. Lesson learned.

So all in all a great learning experience and my first full meet in the history books with a small PR and my first total. Only 86 pounds to raw elite! (Man I left a lot of pounds off of that total - if I hit my bench (325) and my squat (500) - that adds 75 pounds to my total and means I am only 9 pounds off of elite!)

Off to Erie in the morning...

I am off to the PL meet in Erie tomorrow morning - just cutting a little weight has me crying ;) But it will be worth it because I do not want to readjust my goals for being in the 198s!

Results on Sunday afternoon - since I am staying in Erie overnight - so i will report when I have the chance.

We as human beings are dogmatic...

dogmatic

adjective
1. characterized by assertion of unproved or unprovable principles
2. of or pertaining to or characteristic of a doctrine or code of beliefs accepted as authoritative
3. relating to or involving dogma; "dogmatic writings"

dogmatic. (n.d.). WordNet® 2.1. Retrieved March 27, 2007, from Dictionary.com website: http://dictionary.reference.com/browse/dogmatic

We as human beings are dogmatic creatures. We seek out ideas, philosophies or beliefs that resonate with us or fill some doubt or gap we feel needs an "answer". In doing so we run the risk of falling into dogma.

We want an answer. An answer to provide a path - an answer to direct us - an answer we can get behind and use - in doing so we run the risk of eliminating further growth and thought because we have already found our "answer" and our answers usually become our dogma.

"A code of beliefs accepted as authoritative"...You could insert any training philosophy here...HIT, Functional training, Bodybuilding, Kettlebells, powerlifting, olympic lifting etc....
and people associated with these philosophies will defend their beliefs (sometimes "violently"). This ususally comes from a combination of the dogmatic nature of human beings and the desire to share something that they believe in or has worked for them.

The desire to be the one with the answer and to "help" people through that answer is another very powerful human drive. (The realization that you may not have the "right" answer for a given situation is a real kick in the head.)

As a "kettlebell" guy this may seem an odd post - because I do believe in KBs (strongly) and think they can help a lot of people. But I am also a Functional Movement Screen guy, a powerlifting guy, a yoga guy etc...I guess I have several "dogmas". So how to avoid being dogmatic without falling prey to the statement below....?

If you stand for nothing - you will fall for everything.

In other words you have to have a lens through which to view and filter the world and information but you need to avoid closing the lens and only seeing what you want or what fits.

But Pavel said this, But Louie Simmons said this, But Michael Boyle said this - yes but under what context - in what set of circumstances???

There is no one answer - we must all ferment and distill information and make choices for ourselves. Stand for what you believe in but remain open to thought and progression and be willing to be wrong - make mistakes and continue to learn and grow.

Quick training today:

Squat 405 x 2, 455 x 1, 405 x 2
Bench 225 x 3,3,3
Inverted Row +#45 x 10, 8, 6

Just a prep workout for the meet this weekend - should be fun!

Fermentation and Distillation...

fermentation
1. a process in which an agent causes an organic substance to break down into simpler substances
2. a state of agitation or turbulent change or development

fermentation. (n.d.). WordNet® 2.1. Retrieved March 27, 2007, from Dictionary.com website: http://dictionary.reference.com/browse/fermentation


Distillation:
the purification or concentration of a substance, the obtaining of the essence or volatile properties contained in it, or the separation of one substance from another, by such a process.

distillation. (n.d.). Dictionary.com Unabridged (v 1.1). Retrieved March 27, 2007, from Dictionary.com website: http://dictionary.reference.com/browse/distillation


Interested yet? Why look at fermentation and distillation? I'm glad you asked...

Fermentation - an agent that causes something to break down into simpler parts and/or a state of turbulent change or developement - or as a friend pointed out to me - it is a state of decay. But in addition to the ferementation of certain vegetables and fruits - ideas and thoughts go through fermentation.
Ideas and thoughts are fermented (information or discussion can be the agent that acts upon them or is the beginnings of the turbulent change) but if you do not come through the state of decay, breakdown and turbulence - you just have a mash of rotten pulp.

Distillation - separating one substance from another or purification or concentration of a substance - (the same friend simply referred to this as purification) - again this is not just the point where grapes truly become wine - it is the point where ideas and thoughts become something more.

Fermentation must occur but it must also continue through to distillation to become something viable and/or useful - Are your ideas fermenting and reaching distillation or are they remaining a pile of rotten mash?

What does this have to do with anything? Simplicity - simplicity is purchased at the cost of fermentation and distillation of the complex to the simple or essential elements.

Do you seek complexity or do you put complexity through the process of fermentation and distillation and seek the simple essence?

Random Thoughts - (formerly Deep Thoughts...)

A smattering of stuff floating through my head today:

Big jumps - "I made a dollar - next stop 1 million!"
Doesn't make much sense does it?? But I see people all the time that achieve a PR in an exercise and they are already projecting ahead to a huge jump.
"I squatted 405! Next stop 500!"
While it is great to have a goal and to be excited and achieve what are considered milestones in your training - it is also important to keep perspective.
The next stop after 405 is 425 - 455 - 475 and many places in between - you may have an ultimate goal of 500 but if you skip what lies inbetween - you will miss a lot.

Competing:
Get out and do it - pick a venue and sign up for a competition - draw up a plan of attack and train for your event. Putting yourself out there in front of other competitors and judges has many benefits and directs your training and efforts.

Learn Proper Form:
I had to not look at some of the lifters yesterday. Their DL warmups were horrible - even painful to watch. As I have said before - There is a difference between swinging the kettlebell and knowing how to perform the swing. And - There is a difference between picking a weight up off of the floor and knowing how to perform the deadlift.
Read, study and get coaching - you need outside eyes on your form.

"The Starbucks Experience":
Caught this recommendation off of Alwyn Cosgrove's blog and it is a great read. Details the guiding principles of Starbucks and how they elevated coffee to it's current status. A must read from a customer service perspective.

That should do it for now - Enjoy

8th Annual Pittsburgh Monster Bench and DL - or - The Meet that wouldn't end...

11 hours to get through bench and DL - (90 benchers - 45 or so DLers) - a very painful LONG day of waiting.
8 Flights of bench - One platform - 5+ hours - judging was generous - Painful to say the least.

For me: Bench: 295 x 1, 320 x 1, 330 x 0 - Deadlift: 500 x 1, 555 x 1, 575 x 0

A small 5# pr on the bench and a 10# pr on the deadlift - for the length of day and weighing in heavy (due to the scale I beleive and confirmed by several others) - so they had me at 186 and lifting in the 198s. I'll take my PRs and walk away smiling.

I have an ADAU full PL meet next weekend so for that I will come in on weight and ready to go.

How do I train it all?

You don't - At least not the way you think.

Speed, power, agility, strength, flexibility, endurance - are some of the qualities we want to train.

We all know the body part splits and "areas" of the body we would like to train and add to this our list of "favorite" exercises - pull-ups, dips, bench, dead-lift, squat etc...

How to fit it all in? Like I said above - You don't.

Let me be clear here - Conjugate training (as it is defined in the US) is all about training multiple "qualities" at the same time. However, you adjust your volume for each quality you are training. Take for example a volume squat routine like the Smolov - enough volume to nearly kill most who undertake it (kidding - but not by much) - during this routine don't even think about continuing to train your dead-lift. Don't bother - accept the fact that the Smolov for your squat is a peaking routine designed to be used alone. Your dead-lift will be just fine when you return to it.

If you choice of strength endurance training is Kettlebell snatches - this will also take care of a good bit of your power and explosive training. A single drill can start to training multiple qualities. Just accept that it is true.

Simplify your training and choose 2-3 areas to focus on. Be direct with your programming choices and accept that is you want absolute strength you will be doing very little endurance work...etc....

To make it very simple:
Upper body Push/Pull
Lower body Push/Pull
Explosive exercise
Sports practice
That's it - one exercise for each area then go hit your sport or goal activity - Occasionally have a variety day to mix in some fun.

Don't complicate life more than is already handed to you.

Proper form depends on the activity...

Proper form for martial arts is not the same as proper form for powerlifting. And the proper form for testing is not the same as proper form for training...

We as human beings are dogmatic and want clear cut one size fits all answers and solutions. We also want one method to work for all situations.

Example - Your knees should never go past your toes. Says who? Try going up stairs with out letting your knees go past your toes. Watch an athlete and show me how their knees never go past their toes. We do it every day - but here are the caveats to letting the knees go past the toes.
#1 - You must display proper hip movement and stability. (ie...your glute medius and hips must do what they are supposed to do - if not the knee pays the price)
#2 - Your arch should be maintained. (if you pronate {lose your arch} everything up the chain must compensate - and your knee pays the price)
#3 - If you are going to add resistance to the "knees over the toes" movement it should be light or not at all.

We love rules and answers. Just do _____________ and all will be well - is what we are looking for in our lives.

It just ain't that simple.

Proper form for Martial Arts will entail "tucking the hips under" (think Tai Chi, Qigong etc...) but proper form for a power-lifting back squat will entail sitting back into the hips (sticking the butt out) and maintaining a lumbar curve. Each has it's place depending on the goal.

Proper form for testing the deep squat is with the toes straight ahead. Once you can show me that - Proper form for the weighted squat is with the toes having a slight turn out (15-30 degrees depending on the individual). Toes straight ahead under load will push you against your limits for your hips - not a great idea. Once you show me full range of motion in the testing - you can work with the turn out to provide a little buffer.
Hip mechanics, pull of the hip flexors etc...dictate that this his how we operate under load.

So - are you trying to transfer "proper form" for one activity into a hard and fast "rule" that you are applying to all things - or do you recognize that proper form is dependant on the activity and goal?

Mental Health day:

A quick workout and a Mental Health day today -
Deadlift - worked up to 475 x 2, 515 x 1
Inverted Row #100 x 5,5,5
Bench 275 x 2,2
A little triceps work and done - I have a Push/pull meet this Saturday and then I am going to hit an ADAU PL meet in Erie, PA so it should be an interesting week and a half.

Mental Health day - I bonked - crashed - or whatever you want to call it and had to unplug for the rest of the day. These are what I refer to as mental health days - days where - for your sanity - you need to unplug and breath deep and chill a bit.

I caught Rif's blog wondering where the bloggers have gone and we are still out here - I have a new scheme for getting my blog going each day so we will see how that works out.

Quick training today...

Squats 365 x 2, 405 x 2, 455 x 2, 485 x 1, 405 x 2

Felt pretty good today so pushed just a bit - push/pull meet this weekend and perhaps a full meet the following weekend (Rif will love that).

Finally a day off today so back at it tomorrow.

Some great articles out there...

On t-nation.com -

Check out Christian Thibaudeau's article on the "Science of High-Threshold Motor Recruitment for Hypertrophy" - While most of you know that I am not interested in hypertrophy - this article has some great information in it and is based on keeping strength and size equal - not producing "non-functional hypertrophy".

Chris Shugart has a good article - "The Big Picture Seminar..." relating the basics from a workshop he taught in Boston covering some nutritional and training principles - good tips and some good quotes.

On precisionnutrition.com - Dr. John Bernardi has a great interview with Eric Cressey about the deadlift -
precisionnutrition.com/deadlifting_with_cressey.html
and I found a Mike Robertson article "Precision Pulling" on t-nation.com - another good deadlift article.

Ordered Christian Thibaudeau's book and am finishing several others at the moment - Mike Boyle's Designing Strength Training Programs and Facilities, Trigger Point Therapy Manual by Claire Davies and tons of articles...

The learning continues...

Great things professionally as well - very busy and will be posting a travel schedule soon as I am booking up for the year and trying to keep moving on my projects.

I am in San Diego this weekend and taking a day off on Monday so enjoy the articles I listed above and have a great weekend.

Training Today...

Deadlifts - 405 x 2,2,2,2 495 x 1, 405 x 2

Inverted Rows 100# x 3,3,3,3,3

Bench (paused) 275 x 1,1,1,1,1

Triceps work - 4 or 5 sets of overhead rope triceps extensions

Deadlifts felt very strong and quick - my last pulling before next weekends push/pull meet.

I'll post a more complete blog tomorrow with some recommendations for some articles to check out.

Today's training:

Not what I planned but this is what happened:

Squat - alternating sets of 405 and 455
405 x 2, 455 x 1, 405 x 2, 455 x 1, 405 x 2, 455 x 1

Bench - 315 x 1
then board presses
3 board 345 x 2 (had some help on these)
4 board 365 x 2 negatives
5 board 365 x 2
5 board 385 x 2 (1 solid - 1 with help)
3 board 335 x 2 (with help)

My legs felt like lead today - planned on hitting doubles but singles were the order of the day. And I discovered today that I have no triceps! Board presses killed me! I did squeak out a good rep at 385 but otherwise I discovered that I need A LOT of triceps work.

This pretty much indicates that I have squeezed every bit I can out of the squat - time to cycle back to 70% for a week or two and work my way back up.

Some days you just work through the workout.

Squats tomorrow and finally got my links up...

With some help from Rif I finally have my site linked to a few other blogs etc...

Tomorrow is squat day - Looking forward to getting under the bar and hitting some good squats then I will get a chance to hit some board presses with some of the other PLers in the gym.

My blog has been a bit inconsistent lately because I have been having stretches where I work a month at a time or more with out a day off and trying to travel and keep up with other products and get things taken care of so I can work on the book and other stuff...oh yeah and then there's that whole "trying" to have life thing that gets in the way ;)

Work is funny to me - if I fail at something work wise it will not be for lack of effort or lack of time spent - I am willing to work many hours if I feel it is needed. However, I also try to keep in mind a great saying -

"Work so that you can live - Do not live to work."

So easy to say - So hard to do - especially when you have moved and are trying to establish multiple businesses at the same time. But we try.....

Thursday's Training:

Deadlift - alternating sets of 405 and 495
405 x 2, 495 x 2, 405 x 2, 495 x 2, 405 x 2, 495 x 2

Inverted Rows +#100 x 5,5,5

Bench (paused) 295 x 2,2,2

A good day of training - the doubles at 495 were the easiest they have been so I feel good about those and the bench was solid.

I will have a chance to hit some board presses on Monday so i will squat and then meet up with some of the guys to hit the board presses - This will be my first go at the board presses so I will report back on what I find.

Soreness...

I actually love and hate soreness. I love it because it is that primitive indication of work performed. I hate it because it hurts everytime I move!! ;)

And I do not look at it as a sign of progress - it is just an indication of work performed that was either higher in volume or intensity or an infrequent stimulus that the body chooses not to adapt to because it doesn't happen often enough.

What do I look to as an indication of progress - getting stronger of course!!

My squats have fallen into this category - squatting once a week is leaving me sore after each Monday. But my dead-lift and squat and bench are all moving the correct direction so I guess I will put up with some soreness for now.

When I was squatting 3 x week on the modified pre-RSR I got very sore at the beginning but after that would only get mild feelings of soreness after a workout where I pushed very hard and even then it wasn't soreness like at the beginning. Your body adapts to the stress you put it under and progress in strength is the indicator of progress - soreness just is.

Training today:

Squats 405 x 5,5,5

Inverted row 100# x 5, 115# x 5, 100# x 5

Bench 315 x 1,1, 2 (forced rep on the second rep)

Felt good today and decided to do 5's for cardio ;)
Bench is coming along and the inverted rows/bench rows are feeling good.

There is a good crew of powerlifters at the gym on Monday night (bench night) and a few guys I think I am going to be able to lift with and get a bump from being around.

That's it - foam roller, stretch, eat - KBs tomorrow.

A thought for the day:

Can you control your own body?

Push-ups, pull-ups, inverted rows, headstands, bridges, handstands, handstand push-ups, single leg deadlifts, single leg squats, split squats, airborne lunges, jump rope, toe touch, joint mobility drills, tumbling, and the list goes on...

The more I work with people the more I am amazed by people's disconnect with their own bodies - they cannot feel where they are in space and cannot effectively move their own body. Yet these are the people looking for machine based routines or people on a constant variety program or cardio only programs.

Breathing and movement are essential to life and form the foundation for an exercise program.

So - can you control your own body?

Training today and a Question....

Dead-lift:
Semi-sumo - 425 x 2, 475 x 1, 515 x 1
Conventional - 515 x 1,1,1 425 x 2

Inverted Rows +100# x 5,5,5

Bench 275 x 2,2,2 (paused)

DL felt good - Big sumo DL PR - previously 455 stopped me cold on the sumo style DL so hitting 515 is very nice and continuing to pull conventional singles with some speed was really nice.
Bench was good - speed with pauses - felt solid and very good.

I am in a bit of uncharted territory right now with some great progress in my training. My frequency has come down to two powerlifting days a week but my intensity on those days is very good. Now to hit two Kb days to round out the program and maybe get another boost.

And the Question...

When designing your next training protocol ask yourself this question: What is the least I can do and still make progress?

I'll let you stew on that for a moment or two....

Don't look for the ragged edge (except 3-4 times/training cycles a year) - yes this is a training modality to be used but not all the time.
If you have injuries or a history of working yourself into trouble - find out how little you can do and progress in the direction you want to progress.

Perhaps a very different perspective for you but one that may just change your direction and get you some progress.
Just something to think about...