J-E-T-S! Jets, Jets, Jets!!!!!

And with today's 23-3 domination of the Oakland Raiders the Jets are 10-6 and heading into the playoffs!!! Congrats to Coach Mangini and the Jets, after a 4-12 season last year these guys are the underdog team to watch out for!!!

J-E-T-S! Jets, Jets, Jets!!!

The Lift and Carry of Kviahellan (The Husafell Stone)

http://www.ironmind.com/ironmind/Husafell.big3.mov

In order to achieve the title "Fullsterker" (fully strong) one must lift and carry Kviahellan (roughly 418lbs) approximately 50 meters around the old goat pen built by Sira Snorri Bjornsson in the Husafell Valley of Iceland many, many years ago. Erik Suave and Bill Crawford did just that! Congrats guys! Fullsterker!!!

For more information on Kviahellan and the history of this manhood stone visit www.ironmind.com and purchase Steve Jeck's excellent DVD "Kviahellan: The Pen Slab".

Jon Pall Sigmarsson

Unbelievably cool does not begin to describe this:

http://www.youtube.com/watch?v=kRe8BDUfzIo

This will most definitely be an awesome movie!

Tis' the Season for Resolutions.

I had a great conversation with a journalist last night. A freelance writer from California contacted me as she is preparing to write an article for an Atlanta-based sports and fitness magazine. The article is on the "non-resolution" workout. The interview ended up turning into a great discussion on training, motivation, goal setting and making health and fitness a lifestyle choice rather than a resolution.

The one thing we decided was that resolution has such a negative quality about it. Think about it, resolutions for the new year have more to do with self-deprivation and making some type of sacrifice. Why do we constantly set ourselves up for failure? Think about this. You go through the year skipping workouts and eating poorly. By the time October rolls around and we're breaking out the Halloween candy you start making those promises (or rather excuses). We've all made them. "I'll get on track after the holidays because I know I can't eat well through Thanksgiving and Christmas. And New Years? Forget about it!" So we blow it an additional 2 months! All we've done is make excuses and put off dealing with our personal health and fitness 8 more weeks! You've already set yourself up to fail by making excuses!

Why not take a different approach. Don't make a resolution, rather set some goals.

• Goal #1 - Instead of waiting until Jan 1st to start my program, I am going to start now.
• Goal #2 - I haven't been in the gym in 10 years, so I am going to start slow and build myself up gradually.
• Goal #3 - I will begin with three 15-30 minute strength training sessions focusing on bringing up my strength in 3 basic exercises.
• Goal #4 - I will perform three 15-20 minute low-intensity cardiovascular exercise sessions per week in addition to my strength training sessions.
• Goal #5 - I will start cleaning up my diet by cutting out refined and processed crap. I will enjoy the holidays with my family and enjoy Thanksgiving and Christmas dinner.

There you have it. 5 simple goals that you should have started at the beginning of November that will, at the very least, do damage control through the holidays and have you ready to begin upping the intensity in the workouts and really cranking down on the nutrition plan come January 1st!

Don't be part of the weak-minded herd that shows up at the gym full of piss and vinegar ready to take on the world Jan 1st and ends up burning out only make the dreaded resolutions again next year. Start now, start small, set yourself up for success and if for some reason you get a little off track, just pick it back up with the next meal and the next workout! Good luck and I hope 2007 is your best year yet!

Why Do We Do It?

People often ask us why we do what we do. Why do we go to the extreme and not settle for moderation. To me moderation is synonymous with mediocrity. If you're a powerlifter it's all about your 3-lift total, if you're a kettlebell sport lifter it's about taking a pair of 32kg kettlebells for a ride overhead for 10 minutes straight, if you're a weightlifter it's about your 2-lift total, etc. That is what drives us to get better, to risk injury (both temporary or permanent) to excel at our given endeavor. Granted, for some it's about world records, trophies and titles and there is a point of diminishing returns.

I don't buy into the philosophy that says do ANYTHING to get stronger. I don't believe in performance enhancing drug use, and even as a powerlifter I think gear is getting carried away. I don't think it's necessarily right that a 400lb squatter can throw on a suit and wraps and squat 700lbs. Personally I would like to see gear a bit more controlled - maybe nothing more than single-ply poly gear across the board? If the powers that be outlawed gear alltogether I wouldn't lose a bit of sleep over the decision. I didn't get into powerlifting because of the gear. I use it, and abide by the rules of my federation, but would give it up in a second if the fed outlawed it. I would like to see the rules tightened up a bit too. Squats are all over the place - should they be? Is breaking parallel THAT hard to judge that we need new definitions like "convincingly legal depth"? C'mon folks, it's not rocket science! It's breaking parallel, that's all. I think the feds that allow high squats to pass are just as much to blame as the feds that give you red lights even when your calves and hamstrings are practically touching. Yes, humans make mistakes but some of this stuff is utterly ridiculous. Bench presses are all over the place. Some feds allow belly benching, some don't. Some require you to pause for a long time, some don't. Some give you a long press signal, some a quick one some give no press signal at all.

Now, I didn't intend for this post to be a rant on the rules of powerlifting, so let me save that for tomorrow's post! I just want to make it clear that I don't belive drug-use and powerlifting gear equals real strength. Gear is acceptable to me because it is for sport use and the feds allow it. If it wasn't legal then I would be opposed to it. However, I keep two sets of PR's in my logbook - 1. My meet lift PR's 2. My raw (real) PR's. All you gear junkies, don't jump down my throat - but I don't belive my gear numbers are what I'm capable of and I can admit that. Drug use is not acceptable to me period. It's cheating. I won't point fingers and condemn anyone, it's not my place. However if you use have the honor to lift in a fed that is untested, yeah, in a perfect world maybe.

Now, back to why we do what we do. I get this question all the time - why can't you just do things in moderation and train for health. Granted, I want to be healthy and want to lift into my twighlight years. However, I want to push myself to my limits and set and demolish my goals. We are living on borrowed time and our life span, in the big picture, is nothing more than a blink of an eye. I've got things to do while I'm here! Why do we do it? I've only been stone lifting for a few weeks now and already sport the bruised and raspberried forearms. The blood shot eyes that accompany a squat PR. The aching back the day after. Why do we do it? Unfortunately, sometimes the injuries are more extreme. Sometimes they require serious time off, surgery or worse yet, never lifting again. Why do we do it? Because we understand personal achievement and the exhileration that accompanies great accomplishments. Is it really living if we shelter ourselves from experience because of the possibility of injury? Is living in fear really living? I am not suggesting we jump into our chosen sports haphazardly. You have to be smart, train smart and use good judgement if you are to ever succeed and accomplish your goals. Life is meant to be lived, not vicariously through the accomplishments of others, but through your personal experiences. Whether you want to scale a sheer rock cliff, hoist a barbending weight overhead or jump out of an airplane at 10,000 feet above the ground, do it! Don't just imagine it. Don't just watch it on TV. Grab hold of the rock, barbell or parachute. Employ proper safety techniques and never work outside of your skill level, but always strive for betterment.

Don't become a cold, timid soul who sitting in a rocking chair in the latter stages of life looks back and says "I could have". Be the person who inspires younger generations to strive for greatness through the stories and legacy of your personal accomplishments, but most importantly do it because you want to, scratch that, because you KNOW you can do it!

Journey Into Stone Lifting

I saw a gentleman by the name of Steve Jeck speak at a strength coaching clinic last year. Steve is a pretty awesome guy. Was a thrower in track and field and competed in the Highland Games. Steve became interested in Clach Cuid Fir (manhood stones) and went on to tackle some of the most famous testing stones in the world including the Inver Stone in Scotland and Kviahellan, the Husafell Stone, in Iceland. If you are lucky enough to own Steve's videos or the book he co-authored with Peter Martin "Of Stones and Strength" then you know of his accomplishments and should have a good understanding of the history of stone lifting. If you aren't familiar with him, get over to www.ironmind.com and get familiar! Steve uses stone lifting as part of his presentation, presenting a lesson then a corresponding lift, for instance Steve speaks of the importance in using one's head in life as well as lifting - he then attaches a head harness to a 225lb stone and lifts the chunk of granite with his head!

Here is the beauty of lifting a stone - it is raw, simple power and strength at its best! As a competitive powerlifting I always hear arguments about squats not being deep enough, benches not being paused enough or a lifter's knees weren't locked out in the deadlift. This fed is TOO lenient, this fed is too strict, blah blah blah. I'm only a class 4 lifting and I am already sick of hearing it. I am not in danger of setting any world records and all I care about when I take the platform is getting personal records and supporting my fellow lifters. There is no debate in stone lifting - either you get the stone off the ground and pull it up to your waist or you don't. either you shoulder it or you don't. Simple as that!

I love the distinction Jeck makes between barbells and stones in his essay "The Choice" from Milo and his book: "The barbell is designed to be lifted... No, I'm in no way saying that lifting barbells is easy. The distinction I'd make is that barbells are heavy while stones are defiant." This is beautiful and yet very true. While my best deadlift is 463lbs, I found that pull to be MUCH easier than the first time I hoisted a 200lb stone to my chest!

While my strength levels are not where they need to be to try my hand at some of the famed testing stones resting "across the pond" in Scotland and Iceland - one day they will be. Fortunately I've been able to converse with some very accomplished stone lifters and I have been able to construct effective workouts to help me on my journey to lift these immortal stones. Stones that have been here long before you and I arrived on this earth and stones that will be here long after we're gone.

Change things up a little...

Last night after hitting a couple PR's in some rack deadlifts I wanted to do some type of squat exercise for the supplementary lift. I opted for front squats. I haven't done a front squat with a barbell, aside from demoing the lift to trainees with an unloaded bar, ever. Since I don't have a powerlifting meet on the horizon and since I just started focusing on stone lifting I decided to add the front squats into my program. An accomplished stone lifter recommended this exercise to me as it more closely resembles stone lifting with the load in front of the body and not on the upper back. My favorite front squat variation is with a pair of kettlebells racked at the chest, however you are limited to the total amount of weight you can lift. A barbell is necessary to increase strength on this lift. My best competition squats in powerlifting gear are 425 at 198lbs and 430 at 217lbs. Let's just say my first attempt at front squats humbled me beyond belief! I went 95lbs for 5 reps/2 sests, 115lbs for 3 reps/2 sets, 135lbs for 3 reps and 155 for 2 reps. Right now my goal is to get a single rep at 275lbs in the front squat and go from there. Just holding the bar on the front of the body is a challenge. You have to keep the torso erect and not lean forward at all. This is tough for me as I tend to lean forward when I back squat. Adding front squats into my routine can only make me stronger. I feel by training what is weak can only make me stronger all around. However, the ego has to get put away for a while as my training poundages will be significantly reduced. I think if more people subscribed to this methodology, they would see greater faster increases in strength. Work outside of your comfort zone and your favorite lifts for a while, I bet you will set new PR's in all your pet lifts as a result!

Six-Pack Abs, Functional Training and other Musings for a Monday Morning.

I got an email this weekend that really got me thinking. A person who works for a local sports and fitness magazine had emailed me a questionaire pertaining to exercise and nutrition methods on how to get that 6-pack going. The questions were good. Most had to do with exercise methods, equipment recommendations and training protocol for sculpting the envious abdominals. A couple of the questions related to food choice. Here's the cliff notes version of what I recommended.

• Strength Training - perform strength training workouts 3-4 times per week, utilize "big bang for your buck" exercises (i.e. squats, deadlifts, presses, chin ups, rows) focusing on moderately-heavy to heavy weights. The goal for the strength training workout should be building strength and muscle. Building muscle is probably the best non-nutrition related thing you can do for fat loss as lean mass requires more calories to sustain itself, even at rest, than fat mass does.




• Cardio/Energy Systems Work - perform 3-5 sessions per week. If you are really out of shape and new to exercise lower intensity forms of exercise should be used. If you are in good shape and have a good base of GPP (general physical preparation) higher intensity drills may be used. Exercises that should be implemented are, but not limited to, walking, sprints, sled dragging, battling ropes drills, high repetition kettlebell exercises, BW calisthenics, etc.




• Nutrition - granted I am not a nutritionist, nor do I play one on TV. However, is this stuff really that difficult to figure out? Eat as fresh, raw and whole as possible, avoid refined and processed crap and when you grocery shop stick mainly to the outside perimeter of the grocery store. Most people know what to do, they just lack the discipline because, well, Pop-Tarts taste oh so good.
  

This email got me thinking. What works hasn't changed since the dawn of physical culture. Look at the physiques of the old time strongmen like Arthur Saxon (pictured above left). Saxon sported this awesome physique before steroids, pilates, and body pump class. That's right faithful readers, no wobble boards or balance discs were used by Saxon or the rest of the founding fathers of the physical culture movement. They lifted heavy weights and ate much cleaner foods than we eat now.

Why is it then that so-called professionals are trying to convince us to give up our barbells and dumbbells in favor of balance boards, balls and other "functional training" equipment? Functional training as defined by today's "experts" is a crock! To them the only way to activate your "core" (I get sick saying that word) is to stand on an unstable surface. I suggest that putting a barbell twice your bodyweight across your upper back and shoulders will activate your "core" much more than standing on a piece of foam.

All training can be "functional" and all training can be "non-functional". The application is what is important. There are too many pencil-neck weenies who can't squat or deadlift their way out of a wet paper bag in this industry. They can't squat twice their bodyweight so they come up with a circus trick variation of a squat, label it "functional" and sell it to the unsuspecting public. Then they label those who actually know how to get stronger meatheads using outdated methods. It's crap and it makes me sick.

If you want to get stronger and bigger add more weight to the barbell and put more food on your plate. If you want to get leaner put less food on your plate and burn more calories than you are eating. This simple formula has worked for a long time and it will continue working long after wobble boards and balance balls are out of "vogue".

The Underground Strength Training Movement

Any of you who know me know the current state of the strength training and fitness industry makes me sick. There are those of us - trainers, coaches and hardcore lifters affectionately known as "the darksiders" - out there taking matters into their own hands. No, you don't find these people in flashy mega-fitness centers with neon lights, cardio-bar, pump and burn aerobics and fancy weight machines. You'll find these people, these "darksiders" in garages, basements, backyards or "hole in the wall" gyms that you would need special directions to find as they are usually located in storage spaces or warehouses. People in this industry I respect, guys like Zach "The Underground Strength Coach" Even-Esh, Smitty & Jedd from the Diesel Crew and my good friend Steve Mosley are all doing a great job of this.

These guys are out there showing what can be done outside the confines of the mega-fitness centers. They are operating out of garages, backyards and basements and using barbells, kettlebells, sand bags, stones, ropes and the hardcore basics of training - getting people results.

I had a pro-basketball player contact me and come out to my "dungeon" training facility (the picture at the top of this article). Apparently he wasn't impressed cause' it didn't look like the Ritz, and not even considering the quality of training I could provide him he had obviously made up his mind. When I asked him what he was doing for training he said smith machine squats, leg extensions and leg curls at the local fitness empire. Some people just don't get it. He never came back. Oh well, his loss.

I have been fortunate enough to work with athletes on all levels from recreational to high school, college and professional level. The one thing they all have in common is their desire to succeed, to get results. They are realizing it is not the facility, but rather the intensity and attitude put into their training that produces results. Judging by the recent trend in the commercial fitness facilities to cancel memberships for grunting under a heavy load we can safely say noone is getting strong at the local McFitness centers. What do you need to get strong, powerful and dominate your competition as an athlete or someone who is serious about their training program? The underground!

Granted it is only a movie, but who doesn't love Rocky?!?! Remember Rocky 3, after training in the flash and flair of high profile fitness centers and stationary bikes Stallone gets his ass handed to him by Mr. T. Then Carl Weathers steps in and gets Stallone ready for a re-match. Just where does Apollo take Rocky to train? The gym he grew up in, in downtown LA. It was beautiful! Water leaking from the ceiling, dimly lit and hardcore! Did you notice how tough those other fighters training there were? Watch the movie again and look in their eyes during that scene when Rocky and Apollo walk in dressed in their 3-piece suits, it would make your average fitness-center-going-metrosexual crap his pants!

If you want to get strong, tough and make serious progress you need to train like an animal. You can't do that at Pump 'n' Burn Express or wherever else your bank account gets debited monthly while you watch CNN. So forget about the corporate fitness empires and get back the basics of training. Take yourself outside of your comfort zone and fight the war on metro-sexuality. Bring the sweat, blood and tears back into training. What happened to those days? Remember those pictures that inspired you to pick up a barbell for the first time? The black and whites of Arnold, Franco and Lou training at the old Golds in Venice. Remember how intense that looked? Remember how it lit that fire deep in your gut and you couldn't wait to join a gym? What happened to those days...

They are around you, you just have to look for them. Look for the kid dragging a weighted sled through his yard, or someone hoisting stones overhead. Look for the dimly lit basement gyms full of rusty barbells and cold iron. Look for people with hard, jacked physiques and the look of a stone-cold killer in their eyes and you'll find it. It's the underground and we're taking over!

I have decided to stop posting my training log as a blog and will rather use this space to try my hand at "witty anecdotes" about the industry I've come to loathe, er uh, I mean love! If you want to see what I'm doing for my training look over at my links list as I've provided a direct link to my online training log. Please feel free to leave feedback or even to just tell me what a jackass I am.

So, here' my first stab at fitness literary "genius"..... enjoy! BTW - I'm not the most politically correct writer so if you are easily offended you may want to skip my blog!

The Mediocrity that is the Fitness Industry.

I spend the better part of my day working as a personal trainer. I train people all day, everyday. Some people I train are hardcore athletes and some are concerned simply with general fitness and health.

Regardless of who I train they are expected to get better and work hard. We train out of my basement gym - no neon, chrome, tanning beds, gimmiks, or smoothie bar. There are no mirrors on the wall to check out the bicep pump after a set of curls. All we have is a pile of weight, some bars and some pieces of equipment I deem absolutely necessary to improve strength and function.

It burns me up when someone comes up to me and starts a conversation with "Oprah says..", YEAH that's where I go to get my fitness info. Training is basic, it's simple. Today everyone is looking for a better way to workout. I think there are a few reasons:

1. People have the attention span of a gnat. They lose interest in something after a workout or two. Notice the cyclical nature of cardio classes, spinning, kickboxing, pilates, body pump, etc.?!?! One thing is popular one week then something else takes it's place.

2. People are too influenced by what "celebrities" are doing. I don't care if freakin' Madonna is doing kabala-yoga-lates or if Demi Moore drinks Red Bull to supercharge her cardio-bar workout, or that Oprah does 300 crunches every morning because her trainer (who is published so he knows what he's talking about) tells her to. Guess what? You ain't Madonna, Demi or Oprah. You need to find what works for you and it may require a little professional help. In short - don't go to celebrities for fitness advice unless you have an entourage of trainers, cooks, nutritionists, hair and make up people and everyone else these people have kissing their pompous asses on your payroll.

3. People like to be coddled. Go into a gym today and you'll see women decked out in high flash fitness fashion, complete with fresh hair-do and make up or yuppies jabbering away on cell phones. No one likes to freakin' sweat. Guess what, if you want to make progress you have to work friggin' hard. Do yourself a favor, go rent Arnold's movie "Pumping Iron" and see what a gym is supposed to be.

4. People lack discipline - the following statement will sum this up "New Years Resolutionists". You see them every Jan 2 in the gyms and don't typically see them after Feb 1. One old-timer who works out in a fitness center I run calls them "new shoes".

5. People are too sensitive. Why do we have to be so PC? Some people need to be told that they are unmotivated, fat and going to die. Perhaps that would light a fire under their collective asses to do something about it.

I don't know why people make the process of getting into shape so difficult. There is no magic formula. It's as simple as this:

1. Lift progressively heavier weights to build muscle and strength, focusing on the big basics, like squats, pushes and pulls.

2. Get in shape - keep your bodyfat low, this doesn't mean you need to be sportin' a six-pack, but there's no excuse for becoming a fat-ass.

3. Eat right. Eat fresh, raw and whole as much as possible. Get rid of the refined and processed shit. Eat to fuel performance and build lean mass. Every now and then eat something bad - in addition to not being a fat-ass you don't need to be a tight-ass either. Lighten up and have some pizza or a snickers every now and then.

4. Don't wear lycra.

5. Don't listen to Oprah or any other self-proclaimed "gurus" on exercise.

Pretty simple right? What's your excuse?

Dec 04, 2006
Monday

ME SQ/DL

warm up - mobility

1. SSB Low Box Squat - 115x3, 135x3, 155x3, 175x3, 205x3, 225x3, 245x3

2. SSB GM - 115x5, 135x5, 155x5/2

3. KB Snatch - 16kgx8+8, 24kgx6+6, 32kgx4+4, 40kgx3+3

4. RVS Sit Up - 3 sets

5a. Neck Harness - 3 sets
5b. Rolling Thunder DL - worked up to 130x1+1

Cardio - 25min. Treadmill Intervals

Squats felt much better than the previous week. SSB is a great bar.

Dec 02, 2006

Saturday

DE Bench Press

1. Speed Bench w/bands - 95+mini bandsx3/6

2. Sushi Style Bench - 135x3, 155x3, 185x3

3. Pin Press (#10 pin) - 225x3, 245x3, 275x3

4. Bent Over BB Row - 135x7/2, 155x5/2, 185x4, 135x10

5a. DBL KB Shrug - 24kgx20/3
5b. BB Curl - 70x8/3

That's it. Speed on band benches was great and the set up was tight. Time for Christmas shopping, fun fun fun!

Dec 01, 2006

Friday

DE Squat/Deadlift

warm up - mobility

1. Box Squat w/bands - 135+green bandx2/6

2. Box Squat - 185x2, 225x2, 235x2

3. DBL KB Clean - 24kgx5, 32kgx5, 36kgx5

4. Stone Lift - lift to chest x 4

5. Sled Drag w/ 2 plates - foreward x 2 laps uphill, backward x 2 laps uphill

6a. Side Bend - 32kgx7+7/3
6b. Sit Up - 35x7/3

7a. Neck Harness - 16kgx8/3
7b. Hub Lift - 25x1+1, 30x1+1, 35x1 (missed left hand)

That's it. I am doing these squat cycles raw so I had to drop my training weights based on raw lifts. Stone lifting is freakin' awesome!

Nov 29, 2006

Wednesday

ME Bench

1. 2-Board BP - 95x5, 135x5, 185x5, 205x5, 225x5, 235x5, 215x5/2

2. Malcom Extensions - 65x7, 95x5, 115x5, 125x5/2

3a. Lat Pulldown - 90x12, 110x10, 140x8, 150x8, 110x15
3b. DBL KB Jerks - 16kgx5, 24kgx5, 32kgx4, 24kgx5/2

4a. Shrugs - 135x15/3
4b. Hammer Curls - 35x10/3

That's it. Had two new guys come over to train with Malcom and I tonight, they did pretty good, hope they stick around. Benches felt strong. It was hard not to want to work up to a single today but I have a plan. 5's this month, 3's next month. I haven't done rep work like this in a while so I should build some muscle and have a nice 8 week accumulation phase and higher volume.

Nov 27, 2006

Monday

ME Squat/Deadlift

warm up - mobility

1. SSB Low Box Squat - 65x5, 155x5, 175x5, 205x5, 175x5/2

2. SSB Good Morning - 115x5, 135x5/2

3. 1-Arm KB Snatch - 16kgx8+8, 24kgx6+6, 32kgx4+4

4. Reverse Sit Up - 8/3

5a. Neck Harness - 16kgx8/3
5b. Rolling Thunder DL - 90x5+5, 115x3+3, 125x1+1

That's it. Safety Squat Bar came in today, this thing will kick your butt! It really throws you forward and overloads the lower and upper back. Good stuff.

Nov 25, 2006

Saturday

warm up - mobility

1. Bench Press - 135x3, 155x2, 185x1, 205x1, 225x1

2. Push Ups - 33 reps (50sec)

3. Pull Ups - bwx4

4. Chin Ups - bwx4

5. LC C&J - 16kgx5, 24kgx3, 32kgx6

6. Battling Ropes Underhand Wave - 60 sec

That's all for today. Basically I wanted to test some of the lifts and exercises I plan to use for conditioning work for this cycle (i.e. ropes and LC C&J's) to get an idea as far as volume etc. It was tough taking raw training maxes this week having just peaked in a PL meet last Saturday, everything was about 20-40lbs under my best raw maxes thus far. Going to see the Gladiators play tonight. Good times.

Nov 24, 2006

Friday

Back to work, sort of...

Squat/Deadlift

warm up - mobility

1. Squat [deep and raw, someone might even mistake me for an Oly lifter today! ;-)] - 135x5, 185x3, 225x1, 275x1, 305x1

2. Deadlift (conventional) - 135x3, 225x2, 275x1, 305x1

3. Hang Clean - 135x2, 155x2

4. Sit up - 31 reps

cardio - 14 minutes, intervals

Some explanations, I am still participating in a study on weightlifters and Udo's EFA oil so I have to test my raw training maxes this weekend (perfect a week after a meet eh'?) also I have to perform a 1 minute sit up test and a 1 minute push up test and do body comp, this is my 6 week off the oil check point. I go back on the oil for 12 weeks test, off the oil for 6 weeks and test one final time. Now, the hang cleans. I am going to start working some serious stone lifting (with the goal of Scotland and Iceland in the future) and need some supplementary exercises to help out, this will be one of them. I have a couple garden boulders sitting in my side yard to start playing with too. Fun stuff!

Nov 11, 2006

Saturday

DE BP

warm up - med ball and mobility

1. Speed Bench w/chains - 95x3, 135x3/6

2a. KB Extension - 16kg'sx6/3

2b. Seated Row - 110x10/3

That's it until the meet... 11/18/06...

Nov 10, 2006

Friday

ME SQ

mobility warm up

1. Squat - (ACE on straps down) 135x5, 225x3, 315x1, 365x1, (straps up) 405x1 [straps too tight barely hit parallel] 365x1 (loosened straps and sank it)

2a. 45 Degree Back Raise - bwx12,10,8

2b. Band Pulldown Abs - 3 sets

Will probably go 375/407/430 for a 5lb PR in the squat and 430/475/501 in the deadlift. Light benching tomorrow then that's it. 11/18/06...

Max Effort Bench Press
Nov 08, 2006

Wednesday

ME BP

warm up - mobility stuff

1. 1-Board Press - 135x5, 185x2, (loose 46 Fury on) 225x1, 275x1, 300x1

2. Malcom Extensions - 65x7, 95x5, 115x5/2

3. KB Extensions (paused on floor) - 16kg'sx7/3

4. Lat Pulldown - 5 sets

5. Face Pulls - 3 sets

That's it for the heavy days this cycle. All the weights went up well today in the loose shirt. Plan is to go 270, 292 (7lb meet PR), 303 (18lb meet PR). Since this is my last meet of the year and won't do a meet until summer/fall next year I want to stay conservative and get this 300lb meet bench monkey off my back. I've hit 315 in training about 6 or 7 times easy, but I just can't seem to bring it together on meet day when it counts. If I hit the 300 I'll be 50lbs BEHIND my year end meet goal, I suck! That's ok, it'll happen. Malcom was finally back from his vacation, great to have my training partner back. Squattin' on Friday, speed bench on Sat then it's resting and mental work all next week baby. 11/18/06...

Dynamic Effort Squat/Deadlift
Nov 02, 2006

Thursday

DE SQ/DL

warm up - mobility stuff

1. Box Squat w/chains - 135x2, 25x2, 245x2/4. 275x2/2

2. Speed Deads - 315x1/3

3. Stone Lifts - 170lb stone to waist x 3 reps, 125lb stone to chest x 2 reps

4. 45 Degree Back Raise - 24kgx8,6,4

5. Sit Up - 24kgx8/3

6. Pulldown Band Oblique Abs - purple 2 sets

That's it. I was going to hold off on my new stone lifting venture until after the meet but those two stones have been sitting in my yard taunting me for days I had to get my hands on them for a couple reps. Initial assessment - stone lifting rules! This is something I can see doing for a long time. 11/18/06...

Max Effort Bench Press
Nov 01, 2006

ME BP

warm up - mobility stuff

1. 2-Board BP - 135x5, 185x3, (46 Fury on) 225x1, 275x1, 305x1

2. Incline DB BP - 30x10, 40x8, 50x7/2

3. Lat Pulldown - 100x10, 110x8, 120x7, 130x7, 140x5, 150x5

4. Pushdown - 110x12, 120x12, 130x10, 140x10

5. Band Face Pull - purple 4 sets

That's all for today. Had to workout on the bad benches at the club cause' Malcom's still living it up in Jamaica. Fortunately he's back for my last heavy bench workout before the meet next week. Even in the loose shirt the 305 was tough but I nailed it. Next week we'll go 275 off 1 board in the loose shirt with the plan for the meet in my 44 F6 - 270/292/303. Time to start doing my mental work and get focused. 11/18/06...

Max Effort Squat
Oct 30, 2006

ME SQ

warm up - mobility stuff

1. Squat (suit on, straps down) - 135x3, 225x1, 275x3, 315x1, 365x1, 405x1

2. 1-Arm KB Clean - 24kgx5+5, 32kgx5+5, 40kgx5+5

3. GHR - 25x7,5,3

4. Band Pulldown Abs - green band 3 sets

5. Side Bend - 32kg 2 sets

That's it. Suit felt good, with the straps loose 402 will be a good opener, then will look for 429 for a second and 440-451 for a third. Deads will be 429/475/501. 11/18/06...

Maximum Effort Bench Press
Oct 25, 2006

Wednesday

ME BP

1. 3-Board Bench Press - (Rage-X) 135x3, 185x2, 225x1, 275x1, 315x1 [full ROM] 275xmiss (got it 1/2 way up - not sure this Rage is the shirt for me, still may be too much shirt)

2. Military Press - 95x5/3, 85x7, 65x10

3. Lat Pulldown - 100x12, 110x10/2, 120x8/2

4. Seated DB Clean - 40x6/3

5. Band Pushdown - purple bandx12/4

Had to catch this workout at the club's fitness center. I hate working out here, the benches suck. Oh well. 315 was a strain but it came up, the 275 full ROM I got half way up, I need to spend more time in that Rage-X, I took 1 ply out and it is easier to get down in, I just need to learn the groove better. With the 2-plys my training partner couldn't touch 455 and that is WAYYY out of my league. Right now it's best I stay in my F6 for this next meet. I just need to bring it together on the platform. I've hit 315 5 or 6 times full ROM in training in my F6, I'm due for a 300+ meet bench!! Time for some chocolate milk, don't tell the nutrition gurus! 11/18/06...

Maximum Effort Squat/Deadlift
Oct 23, 2006

Monday

ME SQ/DL

warm up - mobility stuff

1. High Box Squat - 135x3, 185x3, 225x1, 275x1, 315x1, 365x1, 405x1, 430x1

2. Pin Pull (#3 pin) - 225x1, 315x1, 405x1

3. GHR - 25x8,6,4

4. Band Pulldown Abs - grnx20/3

5. KB Windmill - 16kgx5+5/2

That's it. Time for chilli! 11/18/06...

Dynamic Effort Bench Press
Oct 21, 2006

Saturday

DE BP

warm up - med ball and mobility

1. Speed Bench w/chain - 95x3, 135x3/6

2. 1-Arm DB Bench Press - 75x5+5/3

3. JM Press - 85x5, 95x5, 105x5/2

4. Seated Row - 90x10, 110x8/2, 140x6/2

5. Seated DB Clean - 40x6/3

That's it. Off to the North GA mountains today for Octoberfest after I train my Saturday a.m. athletes. I trained people from 5am until 8pm yesterday, what a crappy business I'm in! LOL! 11/18/06...

Dynamic Effort Squat/Deadlift
Oct 19, 2006

Thursday

DE SQ/DL

1. Box Squat w/chains - 135x3, 185x2, 225x2/4, 245x2/2

2. Speed Deadlift - 305x1/6

3. 1-Arm KB Snatch - 53x5+5/2, 70x5+5

4a. 45 Degree Back Raise - 3 sets
4b. Sit Up - 3 sets

5. Side Bend - 2 sets

That's it.. 11/18/06...

Max Effort Bench Press
Oct 18, 2006

Wednesday

ME BP

warm up - med ball and mobility stuff

1. 4-Board Press - (46 Fury) 135x3, 185x3, 225x1, 275x1, 315x1, 275x3

2a. Military Press - 95x5/3, 85x7, 65x10
2b. Lat Pulldown - 90x10, 110x8/2, 130x6/2

3a. Band Pushdown - 3 sets
3b. Band Pullapart - 3 sets

That's it. No partner tonight so I wore a loose shirt to a 4-board. I am just going to work down the boards only to 315x1 plus a back off of 275x3 so 10 days before the meet will be the 1 board then hopefully I'll finally crack 300 in a meet! This will be the easiest thing to do since I won't have a partner back here til' the 1 board day, this way I can use higher boards and rack pins in case I have to ditch. 11/18/06...

Max Effort Squat/Deadlift
Oct 16, 2006

Monday

ME SQ/DL

warm up - joint mobility

1. High Box Squat - 135x3, 185x3, 225x1, 275x1, 315x1, 365x1, (walkout 455x10sec.), 405x1

2. Good Morning - 135x5, 155x5, 185x5

3. GHR - 25x8,6,4

4. Band Pulldown Abs - 3x20

5. Side Bend - 70x5+5/2

That's it. I haven't had 400 or more on my back since the Aug meet, it was a slow lift but strong and smooth. I had to workout this morning which is never good, but the workout went well despite. 11/18/06...

Dynamic Effort Bench Press
Oct 15, 2006

Sunday

DE BP

warm up - med ball drills and mobility

1. Speed Bench w/chains - 95x3, 135x3/8 (3 different grips all inside rings)

2. 1-Arm DB Bench (Coach Reeve style) - 65x5+5/3

3. Seated Half Press in Rack - 135x5, 155x3, 185x3, 205x3/2 (PR)

4. Seated Row - 90x12, 100x10, 110x8, 140x6/2

5. Seated DB Clean - 35 x6/3

That's it. Pretty sore today. I presented at the GA State NSCA clinic yesterday and at the end of the clinic Dr. Mike ran us through an 8 minute battling rope circuit workout and it kicked my butt! Good stuff. 11/18/06...

Dynamic Effort Squat/Deadlift
Oct 13, 2006

Friday

DE SQ/DL

warm up - mobility stuff

1. Box Squat w/chains - 135x3, 185x2, 205x2/4, 225x2/4

2. Speed Deadlift - 275x1/8

3. KB Snatch - 53x8+8, 6+6, 4+4

4a. 45 Degree Back Raise - 25x10,8,6
4b. Sit Up - 25x10,8,6

That's it. Went to a slightly higher box today, back in the Metal ACE w/straps down and I need to break it in again, it is tight as hell! Don't call the gear police! 11/18/06...

Raw Bench Press
Oct 11, 2006

Wednesday

Raw Bench
*Deviated from plan as I had to work up in the raw lifts this week for a study I am in. Plus I had to do some push ups and sit ups..

1. Bench - 135x3, 155x1, 185x1, 205x1, 225x1, 250xmiss

2. Push Ups - 50 (54sec.)

3. Sit Ups - 34 (60sec.)

4. Pulldown - 100x10, 110x8, 120x6/2

5. Face Pull - 3 sets

6. Dips - 4 sets

*Cardio - treadmill = 12min. intervals 30s:60sx4

That's it. 11/18/06...

DE + Raw Squat/Raw Deadlift
Oct 09, 2006

Monday

DE+Raw Squat/Raw Deadlift

warm ups - mobility stuff

*Had to abandon my regular workouts today and this Wed cause' I have to work up to a single in the raw squat, bench and dead for this study I am part of. It's the 12-week interval.

1. Box Squat - 135+chainsx2, 185+chx2/4, no box no chains = 225x1, 275x1, 315x1, 355xmiss/2

2. Deadlift (conv) - 225x1, 275x1, 315x1, 345xmiss

3. Ab Wheel - 3 sets

Crappy workout. Off to walk the dogs. 11/18/06...

Raw Bench Press
Oct 07, 2006

Raw Bench Press

warm ups - mobility

1. Bench Press - 135x3, 165x3/3

2. Seated Half Press in Rack - 135x5, 155x5, 175x3/3

3. Seated Row - 90x10, 100x8, 110x6, 140x6, 110x12

That's it. Kept the volume lower today cause' I had to teach a 3 hour clinic with Steve over strength drills, kettlebells, sleds, energy system work, battling ropes, etc. Clinic went really well. Good times! 11/18/06...

Raw Squat/Dynamic Effort Deadlift
Oct 06, 2006

Friday

Raw Squat/DE Deadlift

warm ups - mobility stuff

1. Sushi Squat - 135x3, 185x2, 205x1, 235x3/3

2. Bench Press - 135x5, 115x5

3. Speed Deadlift - 235x1/6

4. 45 Degree Back - 25 x 3 sets

5. DBL KB Snatch - 12kgx6, 16kgx4, 24kgx2; 12kgx5, 16kgx3, 24kgx1

6. Sit Up - 25 x 3 sets

*Cardio - treadmill intervals 10min. = 30s:60sx4

That's it. Teaching a training clinic tomorrow with Steve Mosley, should be a blast! 11/18/06

Max Effort Bench Press
Oct 04, 2006

Wednesday

5am - cardio - treadmill intervals 16min. int=30s:60sx4

ME Bench
warm up - mobility and med ball drills

1. Squat - 155x5, 135x5

2. 3-Board Press - 95x5, 135x3, 185x3, 225x3, 205x3/2

3a. Pulldown - 90x10/2, 110x8/2
3b. Face Pull - purple band 4 sets

4a. Dips - bwx4/6
4b. Scott Curl - 60x4/6

5. KB Side Bend - 24kg 3 sets

That's it. Workouts are going great and the new season of Gilmore Girls started, it's tough to imagine it getting any better than this! 11/18/06...

Max Effort Squat
Oct 02, 2006

Monday

4am - Cardio - 16min. treadmill sprint intervals 30s:60sx4 (while watching a kick ass Rollins video, makes cardio "fun"!)

ME Squat/Raw Deadlift

warm up - hip mobility

1. Low Box Squat - 135x3, 185x1, 225x1, 275x1, 305x1 (*PR*)

2. Bench Press - 145x5, 125x5

3. Deadlift off Mat - 235x3, 215x3, 195x3

4. GHR - 25x8,6,4

5. DBL KB Cleans - 16kgx8,24kgx6,32kgx4; 16kgx7,24kgx5,32kgx3

6. AB Wheel - 3 sets

That's it. Good workout tonight. Shoulder is still feeling good and hit a raw low box PR, good stuff. 11/18/06...

Raw Bench Press
Oct 01, 2006

Sunday

warm up - shoulder mobility and med ball drills

1. Bench Press: 95x5, 135x3, 165x3/3

2. Seated Row: 90x10, 110x8/2, 140x6/2

3a. Seated 1/2 Press in Rack: 135x4/2, 155x4/2, 165x4/2
3b. Hammer Curl: 35x4/6

4a. Band Oblique Pulldown abs: 3 sets
4b. Lateral Raise w/External Rotation: 3 sets

5. Hub Lift: 25x2+2, 30x1+1

That's it. Will probably walk the dogs tonight for some light cardio. Back on it this week. The back off week was good, I have no more pain in my shoulder from the bad bench at the last meet. 11/18/06...

Raw Squat/Deadlift
Sep 21, 2006

Thursday

Raw Squat

warm ups - mobility stuff

1. Squat - 135x3, 185x3, 225x3, 275x3x3

2. Deadlift - 275x1x4

3a. 45 Degree Back Raise - 15,12,10
3b. Ball Sit Up - 25,20,15

4a. Rolling Thunder - 3 sets worked up to 120x1+1
4b. Neck Harness - 3 sets w/16kg KB

That's it. This next week is a back off week and I'll be in FL on vacation so it works out. Will do some mobility stuff, unilateral stuff, KB complexes and bands, plenty of snorkling, oysters and beer too. Shoulder is feeling much better today, so I skipped the light bench presses I had planned just to give it some needed rest. Hopefully it will be ready to go after next week. Meet's getting closer.. 11/18/06...

Max Effort Bench Press
Sep 20, 2006

Wednesday

ME Bench Press

warm up: med ball and shoulder mobility

*Shoulder really started feeling jacked up today. Great..

1. Floor Press: 95x5, 135x3, 155x1, 185x1, 205x1 (shoulder gave a warning twinge), 185x3

2a. BB Extension: 85x5x3
2b. CG BP: 85x4x3
2c. BB Extension: 85x4x3

3. Pulldown: 100x10x2, 100x8x2

4a. Face Pull: 3 sets
4b. Lateral Raise w/ External Rotation: 3 sets
4c. Russian Twist: 3 sets

Dealing with injuries sucks. Will continue to watch the shoulder and see what happens. Doing trigger point therapy, mobility, ice/heat, etc. 11/18/06...

Maximum Effort Squat & Deadlift
Sep 18, 2006

Monday

a.m. - Cardio = 22min. Treadmill intervals

ME Squat/Deadlift

warm ups - mobility stuff

1. Low Box Squat - 135x3, 185x2, 225x1, 275x1, 295x1 (PR)

2. Bench Press - 155x5, 135x5

3. Pin Pull (#3 pin) - 135x3, 225x1, 275x1, 315x1, 335x1 (PR), 365xmiss

4a. GHR - 15,12,10
4b. Reverse Sit Up - 15,12,10

That's it. Didn't do much accessory work cause' I was feeling pretty spent after maxing on the low box and pin pull. BTW-I am staying out of gear until just before the meet so these are all raw max effort lifts unless otherwise noted. I need to work my weaknesses and in deadlift it is conv. stance no gear, squat is low box no gear. Hopefully we'll see some carryover when I put the cheater suit on. Two more workouts then FL on Fri baby!! 11/18/06...

Raw Bench Press
Sep 16, 2006

Saturday
Raw Bench

warm up: med ball passes and shoulder mobility - used hot rub on shoulder and elbows and it helped a ton.

1. Bench Press: 135x3, 155x3, 185x1, 195x3x3

2. 4-Board Press: 205x3, 225x3, 245x3, 275x1

3a. Seated Row: 110x10x2, 120x8x2
3b. Shrug: 155x10x2, 155x8x2
3c. DBL KB Military Press: 16kgx7x4

4a. RVS EZ Bar Curl: 60x8x3
4b. Zottman Curl: 30x6x3
4c. RVS EZ Bar Curl: 60x6x3

5a. Band Oblique Pulldown Abs: 3 sets
5b. Neck Harness: 3 sets

That's it. Beginning of week 3 so I'm pushing it hard this week. Week 4 actually ends up being Lisa and my anniversary week so we are heading down to Destin which is cool cause' that is my back off week. Will do some uni-lateral work and maybe some KB and band work that week. 11/18/06...

Raw Squat/Dynamic Effort Deadlift
Sep 15, 2006

Friday
Raw Squat

-warm up: dbl kb swings (sumo) - 16kgx10x3

1. Sushi Squat: 135x3, 185x3, 225x3, 245x3x3

2. Bench Press: 145x5, 125x5

3. Speed Deadlift: 245x1x5

4a. 45 Degree Back Raise: 12,10,8
4b. Ball Sit Up: 20,15,12

5. Med Ball Ab Circuit: 2-circuits

That's it for tonight. Been thinkin' about the November meet and I don't think 440-451/303-308/475-501 is out of the question. 11/18/06...

Dynamic Effort Bench Press
Sep 13, 2006

Wednesday

4am - cardio, treadmill intervals = 22 min.

645pm - DE Bench Press

-warm up: mobility and KB circuits

1. Squat: 185x5, 135x5

2. Speed Bench w/KB's suspended from bar by JS bands: 12kgx5, 16kgx3x8

3a. BB Extension: 80x6x3
3b. CG Bench Press: 80x4x3
3c. BB Extension: 80x4x3

4a. Pulldown: 95x10x2, 95x8x2
4b. Face Pull: purple bandx10x2, prpl. bandx8x2

5a. Lateral Raise: 3 sets
5b. Russian Twist: 3 sets

6. 4-Way Neck w/ball: 2 sets ea. way

7. Hub Lift: 25x2+2, 35x1+1

That's it. Those speed bench presses with the KB's suspended by bands were no joke! I plan to work these on DE day this cycle and see how it goes. They force you to get freakin' tight and control the bar's path. Good stuff! 11/18/06...

Dynamic Effort Squat
Sep 11, 2006

Monday
DE Squat

warm up:
-mobility and lower body kb circuit

1. Box Squat w/chains: 205x2x8

2. Bench Press: 145x5, 125x5

3. Deadlift off blocks: 235x3, 215x3, 195x3

4a. GHR: bwx12,10,8
4b. Reverse Sit Up: bwx12,10,8

5. DBL KB Swing (outside legs): 16kgx10x3

6. Med Ball Ab Circuit: 2 circuits of 3 drills

That's it for today.

Extra Workout
Sep 09, 2006

Saturday
Extra Workout

Went out to drag the sled with a defensive back I train, he did 185 for 10 sets of 3 on bench some KB work and pulled a 35# PR of 405 in the deadlift (not bad for a 15 year old!), then we went out and did this with the sled:

8 trips up a steep hill with a 45 and 25 lb. plate on the sled, forward drags. We only rested while the other was pulling. He kicked my ass!

Raw Bench Press
Sep 09, 2006

Saturday
Raw Bench Press

warm ups:
-shoulder mobility and upper body KB circuit

1. Bench Press: 95x5, 135x5, 175x3x3

2. 4-Board Press: 195x5, 235x3

3a. Seated Row: 105x10x2, 115x8x2
3b. Shrug: 145x10x2, 145x8x2
3c. DBL KB Military Press: 16kgx6x4

4a. Reverse Grip Curl: 55x6x3
4b. Zottman Curl: 25x5x3
4c. Reverse Grip Curl: 55x5x3

5a. Band Pulldown Abs (oblique): purple x 3 sets
5b. Neck Harness: 25 x 3 sets

That's it. Increased either weights or reps on supplementary/accessory work. Will go out and drag the sled with my football player who's coming to train in a bit. Then it's up to the North Georgia mountains with Lisa, I love the fall in Georgia and October fest is even better!

Raw Squat - Dynamic Effort Deadlift
Sep 08, 2006

Friday
Raw Squat/DE Deadlift

warm up:
-hip mobility and lower body KB circuit

1. Squat: 135x3, 185x3, 225x3x3, 185x3 (paused)

2. Bench: 135x5, 115x5 (all paused)

3. Speed Deadlift: 225x1x6

4a. 45 Degree Back Raise: bwx10,8,6
4b. Ball Sit Up: bwx15,12,10

5. DBL KB Swing (sumo): 16kgx10x3

6. Med Ball Ab Circuit - same as Monday

7. Rolling Thunder: 90x1+1, 110x1+1, 140x1+1 (20lb PR right, 30lb PR left!)

That's it for the day. Squats felt nice today, granted they were light but I'll build up over 3 weeks. I'm new to this raw day stuff, ahhh I miss my Metal squat suit.. The rolling thunder was pretty cool tonight, nice to hit a PR on that, grip stuff is fun!

Max Effort Bench Press
Sep 06, 2006

Wednesday

ME Bench

warm up:
-joint mobility full body
-KB circuit:
1. Push Ups: bwx3x2
2. Renegade Row: 16kgx3+3x2
3. DBL C&P: 16kgx3x2

1. Squat: 205x5, 185x5

2. Floor Press: 95x5, 135x3, 155x3, 185x3

3a. BB Extension: 70x6x3
3b. CG Bench Press: 70x4x3
3c. BB Extension: 70x4x3

4a. Lat Pulldown: 90x10x2, 90x8x2
4b. Face Pull: purple bandx10x2, purple bandx8x2

5. Lateral Raise: 3 sets

6. Russian Twist: 3 sets

7. Ball 4-Way Neck: 2 sets each

That's it. I don't really care for working out in the morning like this, but I have to go to the docs for a physical and to get this potential hernia looked at so I am going to work a little later and didn't want to have to do this when I got home. Now, if any of you who actually read this log could do your "don't worry Scott it isn't a hernia" dance now's the time to do it!!

Dynamic Effort Squat
Sep 04, 2006

Monday

DE Squat

warm up:
-KB Circuit:
1. DBL Snatch: 16kgx3x2
2. DBL Clean: 16kgx3x2
3. DBL FSQ: 16kgx3x2
-Hip Mobility drills

1. Box Squat w/chains: 185x2x8

2. Bench Press: 135x5, 115x5 (paused)

3. Deadlift off mats (conventional stance): 225x3, 205x3, 185x3

4a. GHR: 10, 8, 6
4b. Reverse Sit Up: 10, 8, 6

5. DBL KB Swings (outside legs): 16kgx10x3

6. Med. Ball Ab Circuit: 3 drills x 10 reps each

*Lisa and I walked our malamute and border collie for 35 minutes in Atlanta's beautiful smog.

That's all for today. Time to go eat some burgers and watch the sentinal. Will have a few Road Dog brews too!

Raw Bench Press
Sep 03, 2006

Sunday

Raw Bench

warm up:
-shoulder mobility/stretching
-KB Circuit:
1. Push Up: bwx3x2
2. Renegade Row: 16kgx3+3x2
3. DBL C&P: 16kgx3x2

1. Sushi Bench Press: 135x3, 155x3x3 (paused)

2. 4-Board Press: 185x5, 225x3

3a. Seated Row: 100x10x2, 110x8x2
3b. Shrug: 135x10x2, 135x8x2

4. DBL KB Military Press: 16kgx6x3

5a. Reverse Curl: 50x6x3
5b. Zottman Curl: 20x5x3
5c. Reverse Curl: 50x5x3

6. Band Oblique Pulldown Abs: 3 sets of 10

7a. Neck Harness: 2 sets of 10
7b. Hub Pinch Grip: 2 sets of 5s. holds w/ 25 lbs.

*Biked for 35 minutes with my wife in this lovely Atlanta heat.

That's it. I used wrist wraps on the 4-boards, shhhh, don't tell the GEAR POLICE! Plan is to do the Nov 18 WNPF Battle of the Countries. I am seeing my Doc on Wed for a physical and to get my possible hernia checked out. If it isn't a severe hernia (which I doubt it is) I will schedule my surgery for right after the Nov meet. I only have 10 weeks for the meet and I don't think it will cause any more harm. Will see what the Doc has to say though. Fortunately she's an athlete. Squattin' tomorrow. Back on it...

AAPF/APF GA State PL Meet
Not the day I wanted but at least I didn't bomb out like last April.

First of all, there were about 100 lifters at the APF GA State and one plat - 4 flights of squats, 6 flights of bench and 4 flights of deads. Lifting started at 10:30am and I left after my dead flight (the first of 4) at 8pm. Meet was over by 10:30pm from what I hear. A LONG day. I was first flight in squat, 3rd in bench and 1st in deads. Here's how it went down.

Squat - warming up and Marc Bartley's running my monolift, very cool and slightly intimidating. Super nice guy. He was there handling his lifters and selling his Spud Inc. straps and KB's. Out for the flight and the great Steve Goggins is my back spotter, no pressure what-so-ever..

Open - 402 blasted it up, 2 reds on depth (APF is VERY strict on depth)
2nd - 402 smoked it and got a lot of props on my depth
3rd - 429 (4lb PR attempt), took it down nice ended up bottoming out and had no drive out of the hole. Not a good start, but I'm in the meet.

Bench - Joe Ladnier is the head judge, a very intimidating looking man. I was not about to step onto the plat until he called lifter up. LOL!

open - 270 easy
2nd - 292 (6lb PR attempt) missed the last 4 or 5 inches as I pushed toward my belly, srong off the chest.
3rd - 292 a repeat of the last lift, strong off the chest, pushed to far forward and not back over my chest. Not where I wanted to be, but at least I get to deadlift at this meet.

Deadlifts -
open - 402 easy
2nd - 440 easy (10lb PR)
3rd - 463 didn't get tought til' the lockout, might have had 10-15lbs more in me (33lb PR)

Day went 5 for 9, total-1135 (15lb meet PR) and had a freakin' blast. The judging was strict, fair and consistent, nothing like the anti-APF rumors you read on the web. Despite the insane turnout I think Jon Grove ran a hell of a meet and he is a great guy. Alwasy made it a point to walk around, talk to lifters, etc. Judges were always coming backstage to tell people what they were getting called on, great communication.

Thanks to my friend Z for coming to handle me and drive me to the meet, Z also had a heck of a deadlift workout as he did the handoffs for my training partner Malcom, Chris and Joey.

Malcom finally got the 500lb monkey off his back! He missed 502 on his 2nd attempt after opening with an easy 440 and came back and smoked it on his 3rd! He's a 198 too and in a way loose shirt, congrats Malcom!

Joey Troup had a GREAT meet and he better give his report cause' he was making it all look too easy, here' his spoiler 8 for 9 and PR's across the board!

Highlight of the meet - seeing the amazing Sam Byrd break his WR squat in the 198's twice! He opened at 930 something and it was easy, then he made a solid 1003! The first 198 ever to do it, it was legit, below parallel and a solid lift. He came back and took 1030 about half way up before the spotters took it. The guy is a freak! Kara got tons of videos of it so I am sure you will see them on the net soon.

What I learned:
I need more specific lift work. I need more raw bench work and more raw strength across the board. Deadlifting is not much a problem for me compared to the other two lifts. I got tons of compliments on my squat and dead form so at least some things are going well. I may try to add more lift frequency in my training to get more practice on the lifts.

Squats - more paused work, more raw doubles and triples, more low box work, more speed work

Bench - more raw triples and board work, more shirted triples in a loose shirt, adding reverse grip presses on light days

Deadlift - more low back work

I feel like a freight train hit me today. This week is off, then I see my Doc next week for a hernia check, then it is either a minor op or back to work!

-Scott

Rollins Band in Atlanta Last Night!!!
The only thing that could possibly top a PL meet this weekend was seeing Henry Rollins and the original line-up of the Rollins Band rip Atlanta a new one last night at the Tabernacle downtown! They opened with "On My Way to the Cage" (gotta' love a guy who can make a song about going to the gym to pay his dues in the squat cage!) and basically destroyed Atlanta with everything of the Weight and Come in and Burn albumns. AMAZING show!!!

-Scott

AAPF/APF GA State Meet Tomorrow
Alright, just got back from weigh-ins. Screwed my weight up and didn't make the 198's this time, 204.9, crap. Oh well, no biggie since I am not in danger of breaking any national or world records. This will be my first AAPF/APF meet and from what I hear Jon Grove of North Georgia Barbell usually puts on a top-quality meet. My training partner Malcom and I went up to Stacks Gym to weigh in this morning and ran into the great Sam Byrd - if you've never seen Sam you need to pay attention to this guy. He is that rare lifter who is at the top of the PL game and could easily walk onto a bodybuilding competition stage, the guy is jacked. He holds the all-time 198 squat record, with a 918 lift I think and had a pretty exceptional performance at the NERB raw meet squatting over 700. I am pretty psyched to see this guy lift and there will be a boatload of other high-caliber talent there as well. Intimidating to say the least. I heard a while back that Donnie Thompson may be guest lifting, but I am not 100% sure on that. Will be hard to block all this out and focus on my lifts, but I'll do my best. My training cycle for this meet has been crappy at best and I think I had one point where I actually had a full 4-week mini-cycle so I am not expecting much and staying way conservative. Squats and deads have been progressing pretty well this training cycle, but the bench has been in the crapper big time.

Openers will be VERY light, seconds will be for small PR's and thirds will be played by ear depending on how seconds go.

To add to my lack of focus I noticed a small, puffy bulge in my left groin this past week, could possibly be an inguinal hernia, no pain so far so that is good. Have my regular physical with my Doc on Sept 6th so will get it diagnosed then.

Here's the plan:

Squat (meet PR - 425): open=402, 2nd=429, 3rd=440-451

Bench (meet PR - 285): open=270, 2nd=292, 3rd=303-308

Deadlift (meet PR - 430): open=402, 2nd=440, 3rd=462-501

Main thing is I would like to break a 1200 total, meet PR is 1120 right now.

I know the deadlift 3rd is a wide range, but because I bombed on my bench at the first meet this year I don't know what I could have pulled. I was gunning for a 475 at that meet and never got the chance. My training lift (indicators) are on track for a high 400 pull if things go well, so we'll play it by ear and have some fun sharing a plat with some of the best lifters in the game.

It's all just liftin' weights, right? Good times!

-Scott

Max Effort Bench
Aug 18, 2006

ME Bench

Last one before the meet. Sent the application in today.

1. Reverse Band Bench Press (greens): 135x5, (44 F6 on)225x2, 275x2, 315x2, 365x1, 405xmiss

2. Lat Pulldown: 110x8x4

3. BB Extension: 90x5x4

That's it. 8/26/06...

Dynamic Effort Squat
Aug 17, 2006

Thursday
DE Squat

1. Box Squat w/chains: 225x2x5

2. 45 Degree Back Raise: bwx10x3

3. Hanging Leg Raise: bwx10x3

8/26/06... We'll see what happens! Last big bench workout tomorrow.

Dynamic Effort Bench
Aug 15, 2006

Tuesday
DE Bench

1. Speed Bench w/chains (2-grips): 135x3x3, 155x3x3

2. Dips: bwx5x3

3. Seated Row: 110x8x3

4. Band Pushdown: purple band x 50

That's it for today.

Max Effort Squat/Deadlift
Aug 14, 2006

Monday
ME Squat/Deadlift

Working up to the openers today...

1. Squat: 135x5, 225x3, (ACE on straps down) 275x1, 315x1, (straps up) 365x1, (add wraps - loose) 405x1 (easy - will open with 402)

2. Deadlift: 225x2, 315x1, (straps up) 405x1 (easy - will open with 402)

3. GHR: bwx12, 10, 8

4. Sit Up: 45x10x4

That's it. Will probably go squat - 402/429-435/440-451; deadlift - 402/440/463-485 depending on how things go. Bench will be - 270-275/292/303-308 depending how things go. Good times! 8/26/06, the only thing cooler will be seeing the Rollins Band the 24th baby!!

ME Bench
Aug 11, 2006

Friday
ME Bench

1. Bench (Rage X double): 135x3x3 (touch), 185x2 (touch), 225x1 (touch), 275x1 (touch), 315xmiss, (1-bd)315x1 miss (was spent)

2. Tricep Extension: 90x5x5

3. Lat Pulldown: 4x6-10

4. Fat Boy Pullup: 2x8xbw+purple band

5. Band Extension: purplex15x3

6. Shrug: 3x15

That's it! Drinkin' at the Leprechan!

Dynamic Effort Bench
Aug 08, 2006

Tuesday
DE Bench

1. Speed Bench w/ chains: 135x3x8

2. 4-Board Press w/ chains: 185x5, 205x3, 225x3x2

3. Seated Row: 90x15, 110x10x2, 140x8x2

4. Double KB Military Press: 35'sx8x3

5. Band Pushdown: purple bandx15x3

That's it. Felt tired, but speed was really good and strong lockout on bench today.

Max Effort Squat
Aug 07, 2006

Monday
ME Squat/Deadlift

1. Box Squat (1"switch to free squat straps up 365x1 (a ways above parallel), 405x1 (parallel)

2. Goodmorning: 135x5, 185x5, 225x5

3. GHR: bwx10, bwx8x2

4. Sit Up: 45x8x4

That's it. Wasn't feeling that good today, probably should have done a bigger warm up. Next week will work up to find my opener, I'm guessing around 407-418 will be a safe opener. Hoping to go opener: 407-418, 2nd: 429-435, 3rd: 451 in the squat.

Extra Workout
Aug 06, 2006

Sunday
Extra Workout

1a. Double KB Swings Sumo Stance: 35'sx10x4
1b. Stationary Bike: 5 min. at a moderate pace x4

Extra Workout
Aug 05, 2006

Saturday
Part 2 from yesterday

1. Close Grip Bench: 95x10, 135x5, 155x5, 185x3x2

2. Lat Pulldown: 90x15, 110x10x4

3. Double KB Military Press: 35x8x4

That's it, didn't have time to finish last night as we spent the whole hour benching.

ME Bench
Aug 04, 2006

Friday
ME Bench

1. 2-Board: 135x5, 185x2, 225x2, (F6 on) 275x1, 315x1, (Rage X on) 350-no touch, 365-no touch, 4-BD 350x1 (first thing I got to touch in this shirt), 3-BD 350-no touch.

That's it for tonight. Will do some tris, lats and delts tomorrow. It's looking like I won't have this Rage X broken in by the August meet. We'll keep working it and hopefully I'll be ready in it for the WNPF Battle of the Countries in November. I probably should have went with the 50 Rage X instead of the 48 since it's a double, but once this shirt gets broken in a little it will be a serious shirt!

Dynamic Effort Squat/Deadlift
Aug 03, 2006 EditDelete

Thursday
DE Squat/Deadlift

1. Box Squat w/chains: 225x2x8

2. Speed Deadlift: 245x1x8

3. 45 Degree Back Raise: 35x10x3

4. Hanging Leg Raise: bwx10x3

5. Side Bend: 53x10+10x3

That's it. Suit is actually starting to break in well, took a while. Speed was good off the box, technique felt pretty good too. Getting a better arch and flex off the box, it's allowing me to stay more upright. Groove on deads was nice, but 245 ain't that heavy! LOL! We'll see what happens when the bar is loaded.

Max Effort Squat/Deadlift

Jul 31, 2006

Monday
ME Squat/Deadlift

1. Reverse Band Deadlift (green bands): 135x5, 225x3, 315x1, 405x1, 455x1 (20lb PR), 475x1 (40lb PR), 500x1 (65lb PR!!)

2. GHR: bwx12, 10, 8

3. Sit Up: 45x10x3

4. Sled Dragging: 1 lap up the hill in my yard and back down of each weight - 45, 90, 135, 180 --->this had me gassed and I will feel my legs tomorrow!

That's it. Helluva good workout tonight. In the numerous past crappy workouts it's nice to get a big workout like this occasionally!

Dynamic Effort Bench
Jul 29, 2006

Saturday
DE Bench

warm up: mobility stuff with med ball drills and chins and push ups (not quite X-fit style but it warmed me up)

1. Speed Bench w/bands (3 different grips all inside rings): 95x3x8

2. 4-Board Press w/bands: 185x3, 205x3, 215x3x2

3. Seated Row: 90x12, 110x10, 140x8, 160x6x2

4. Band Pushdown: purple bandx12x3

5. Upright Row: 70x12x2

6. Sled Dragging: forward w/ chest pressx45lbsx3 short trips, 3 long trips; backward w/ high rowx45lbsx1 short trip, 2 long trips --->neighbors LOVED this..

Good workout. Speed on bench was right on. Just got my new Elite Fitness sled yesterday and had a blast using it. This shit is no joke man. Even with the little 45lb plate this kicked my ass.. Maybe it was the 1000-degree 1000%humidity 1000%smog Georgia day....

Dynamic Effort Squat/Deadlift
Jul 28, 2006

Friday
DE Squat/Deadlift

1. Box Squat w/bands: 225x2x4, 245x2x4, 275x2, 315x2

2. Speed Deadlift w/bands: 225x1x4, 275x1x3, 315x1

3. 45 Degree Back Extension: 35x10x3

4. Hanging Leg Raise: bwx10x3

5. Side Bend: 53x10+10x3

That's it. Good speed today. Everything felt pretty good.

Max Effort Bench
Jul 26, 2006

Wednesday
ME Bench

1. 3-Board Press: 135x3, 185x3, 225x1, (Rage X on) 275-no touch, 315-no touch, 350-no touch, (F6 on) 335x1

2. Lat Pulldown: 90x10, 110x8, 125x8, 140x6x2

3. BB Extension: 70x8x6

That's it. Man, that Rage X double was a pain to get on but the 350 started to stretch it a bit. Plan is to work up in the F6 through the low to mid 300's then switch over to the Rage X around 350 and up to stretch it in.

Max Effort Squat Workout

Jul 24, 2006

Monday
ME Squat/Deadlift

warm up: Parisi drills and double KB circuits

1. High Box Squat: 135x3, 185x3, 225x3, (ACE on straps down) 275x1, 315x1, 365x1, 405x1, 455x1, 500xmiss

2. Good Morning: 135x5, 185x5, 205x5

3. GHR: bwx10,8,6

4. Sit Up: 35x10x3

That's it. Should have gone for 485 for a 10lb pr. The 455 felt heavier than it should have. Oh well, live and learn, it's just liftin' weights baby! Lovin' the ACE suit though.

We had the WNPF USA Powerlifting Championships on Saturday 7/22/06. I wasn't lifting, but I was coaching a 114lb very talented lifter I have been training for the past year. David weighed in at 111 lbs. making his class very easily. Here's the short of it:

Squat
open - 352.7 (easy)
2nd - 374.8 (easy)
3rd - 402 (looked like he smoked it, got two whites, head judge over-ruled and said he wasn't deep enough. Oh well, those are the breaks!)

Bench
open - 264.5 (easy)
2nd - 281 (missed)
3rd - 281 (missed, these should not have been this hard for him as he's made an easy 290 in training in his shirt and 265 raw. He just needs more time in this shirt.)

Deadlift
open - 402 (easy)
2nd - 429.9 (easy, this gave him his first ever elite total by 5lbs, 1069.2!)
3rd - 463 (broke the ground but didn't have the gas. After totaling elite the only thing left for him was to break 1100 and 463 was the lightest weight that could have done it. Damn kilo plates!!!)

All in all this was a great meet for David, going elite with only making 5 of 9 lifts!!!